Wed pm

400 free back by 100 (fist/s by 50)

300 IM dr/knob/s

200 neg split

100 build kick

4x50 - 15/25/10 on 1:00

12x150 free (some JP do 125’s)

2 on 2:30

1 on 2:15 fast (option stroke 125)

2 on 2:30

1 on 2:10 fast (option stroke 125)

2 on 2:30

1 on 2:05 fast (option stroke 125)

2 on 2:30

1 on 2:00 fast (option stroke 125)

Choice 1000 … (if joining at 4:30 repeat the first 1000 metres)

Follow a breathing pattern if free, tight streamlines off walls

8x15m build kick/10 m ez :45

9 min “bat out of hell” continuous kick set … follow tempo

3x400 on 6:00

1. build

2. Fast

3. easy