3:45-6 – check in at 3:30 or close to it
800 IM
Fly = Kick with fins, Bk = 150 6 Kicks per side build/50 Swim Br = no fins 3K1P/2K1P/fast hands/Swim by 25 Fr = 150 6 Kicks per side build/50 Swim
10 * 75 on 1:20 1) underwater turn then fast turn, 2) Fly/Back/Breast – work kick in and out of walls 4 * 25 on 1:00 12.5 sprint/12.5 long
Three times thru (1 hour set)
In D2 and D3
25 sprint from blocks/25 long on 2:00 20 sprint from block/30 long on 2:00
15 sprint from block/35 long on 2:00
Tiger sprints (1:00 min apart)
In D4 and D5 500 as
100 back PBL with legs crossed/Paddles and fins 100 Back swim with paddles and fins build
Repeat free
100 choice to get ready for sprinting
Twice thru 250-300 on 5:30 Quiet Kick (no bubbles no splash) 4 * 25 Streamline kick fast on 1:00 (head up no board
50 as 25 sprint kick drop board flip into 15m sprint underwater kick on 1:00 50 swim to board then 25 sprint kick on 1:30
8 * 50
1 on :35, 1 on :55
2 on :40, 1 on :55 3 on :45, 1 on :55
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