Wed Sept 9

800 SKPS

6 * 100

1-3 descend stroke A on1:50

4-6 descend stroke Bon 1:40

4 x 50 1) 15-25-10, 1) 15-25-10

Free

Working on catch

3 x 100 pull with paddles (no wrist straps) on 1:40

4 x 75 RA/LA/S with PBL 3 on 1:30, 1 on 2:00

4 x 50 with fins catch under board on 1

4 * 25 strong EVF/huge finish on 30

or

Breast

2 x 100 2K1P on 1:55

4 x 75 H-H/2K1P/Swim on 1:30

4 x 50 decrease stroke count maintain time on 1:00

4 x 25 strong no breakout on:30

Aerobic IM

twice thru IM wheel on 4:15, 4:30 or 4:35 Fly could be kick/Breast could be with dolphin kick

25 Fly/50 Back/75 Breast/100 Free

50 Fly/75 Back/100 Breast/75 free

75/100/25/50

100/25/50/75

7 * 50 on 35, 45, 55, 40, 45, 40, 55