Wednesday Jan 11

5 * 300 with increasing effort (28 min)

1) long turns

2) every 4th 25 kick

3) fast turns

4) 100 PBL, 100 Pull, 100 Swim

5) 300 IM K (200 IM + 100 IM)

6 * 50 on 1:00 1-3 descend, 4-6 descend different stroke

Five times thru

50 Build on :50 25 Sprint K on :30 50 at 200 Pace :50

50 faster 3:20

1000 Kick - include 8 * 25 fast

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