Wednesday Oct 2 pm

8 * 75 RA/LA/Kick on 1:45

Descend 1-4) 40s, 5-7) descend with fins

in groups of 4 every 20-30s

5 dolphin kicks, sprint from wall to 1/2 way turn and come back strong on back

or

3 vertical breast or 5 dolphin kicks sprint (BR no pullout) to halfway, turn * 3 and swim back

Core work

8 * 100 Pull - last 25 or 50 PBL on 1:50

1-2) reg Pull

3-4) RA/LA/50 reg

5-6) Paddles

7-8) Paddles RA/LA/50 Reg

Free or Back

9 * 400 on 6:00

1. Stroke count - do as much stroke as you want or can

2. "-" - do as much stroke as you want or can

3. Fast free or back

or Fly 75K/25S, 50K/50S, 50K/100 Swim

or Breast 100 2K1P/100 Swim/H-H/3K1P/2KIP/50 Swim

repeat with fins

repeat as 4 * 100 on 1:45

8 Easy speed 25's