A little bit of speed, Friday the 13th…

• 300 choice  20 sr

• 2×100  ra/la/dr/s  15sr

• 4×50 1) 15-25-10  2)15-25-10

2x thru:

• 15m sprint swim with PB/10 m sprint K with PB

• 25 m sprint from push

• 20 m sprint from dive

• 50 m long CYS

• 10 m streamline push/ 5 m coast/ 10 m fast finish

2×50 sprint from blocks on 5 min or

5×100 1-4 descend to goal p400 hold #5 on 2:00

5 starts

x times 25 from middle on 1:00 focus on turns

100 ez