Wed Sept 13

600-800 IM done as K/Swim/K/Swim by 150-200

400 Pull every 4th 25 Breast or Fly

400 done as build 75 swim/25 fast kick

6 rounds of

4 * 25 on :30

1 * 50 on 1:30

Try to do at least 1 round of each stroke - in IM order - ish

Could be something like Fly, back, Br, free Free, Free

Use your judgment

Fly, the 4 * 25 Fly then 50 free if breaking down

High tempo is okay but keeping things smooth is more improtant

Free or Back

Four times thru with fins

200 6K's on 3:30 4 * 50 kick descend on :45

300 choice

Breast or Fly Four times thru

150 Drill or 200 Drill with fins on :4

2 * 75 Choice of K or Swim 1:30

200 Choice