Wednesday pm 3:30-5/5:30

800 with fins max 1/2 free min 200m drill

2*thru

300 Pull breath 3-5 if free on 5:00

5 * 50 Kick 1-3 descend on 60

200 IM drill/Swim 3:45 2*75 best stroke 1) 50 build to 25 sprint, 2) sprint/long/sprint on 1:30

4 * 25 on 30 10-15-20-25 sprint

50 easy on 1:00

400 IM flow with fins

4, 8 or 12 * 200 on 4:00

100 build/50 sprint kick/25 sprint/10s/25 sprint

200 faster - 3rd 50 kick

200 faster

200 broken for 10s at 25/100/175

extra 2:00