Wednesday pm

500 Pull - breath every 3-5 if free

5/4 * 100 descend on 1:30 or 1:45 (count strokes on 1st and 4th 25

300 25 Dr/50 Build - max 2 dif strokes

200 @ PB + 30s lowest possible stroke count

4 * 25 on :30 1) sprint at same SC, 2) swim off stroke

at 4:10

Distance

10*100 on 5

1-3) descend to 400 pace plus 8-10s per 100 4-6) smooth "-"

7-9) descend to 400 Pace plus 5-7s per 100

Mid free or stroke

18*150 on 2:45

1-4) descend to 200 Pace plus 5 s per 50

5-8) smooth low SC

9-12) descend to 200 Pace plus 5 s per 50 13-16) smooth low SC 17&18) faster than 12

Sprint/Br/Fly

30*75 on 1:30

1. drill

2. strong

3. smooth

4. fr/stroke/fr or bk/fr/bk low SC

5. fast (100 time -7 or faster)

6. Off stroke - great walls

WD