Wed pm Mar 14

400

4 * 75 Pull or swim dr/swim/scull

Scull = feet first on front and back – hands up

And/or hands at side feet first and head first 4 * 25 PBL low one arm - long and slow 6 * 50 (1-3 descend, 4-6 descend faster)

300 easy kick with fins – in and out of wall gets faster throughout

10 * 25 on 2:00 speed work

20 50’s at 200 Pace (-1??)

- Should not rely completely on effort

1 * 50 on 1:00 extra min 2 * 50 on 1:00 extra min

3 * 50 on 1:00 extra min 4 * 50 on 1:00 extra min

Start at 4 and come back down – consider a faster pace time but hold 200 Pace

10 * 25 – 10 underwater dolphin kicks on each length but max 6 off wall

10 * 100 test set pace but with fins - score a little bit better

WD