Wednesday swim

800 with fins "-"

600 with paddles (snorkels and PB opt'l)

400 IM - drill or Kick 1 stroke, swim 1 stroke fast - 30 minutes to here

5 * 100 swim smooth on 1:45 - blast 15m off last wall

9 * 300 on 4:30, 4:45 or 5:00

1-3) smooth Free

4) build stroke or IM

5-6) smooth Free

7) build stroke or IM

8) smooth free

9) fast stroke or IM

*4&7 plus 30s if needed to do breast

** could do smooth back and strong free for stroke

last 1/2 hour for pm swimmers

4 times thru

50 kick fast on 1:10

100 Pull build on 1:40

50 kick fast/smooth on 1:10

100 fast on 2:00 - how close can you get to yesterday's average?

WD