April 18,2022

400 every 4th flip into breast 300 choice 50 dr/50 s 200 IM 25knob/25 s 100 kick build

18×100 back 1-3) 50 fast kick/50smooth swim 1:55/2:05 4-6) Dec 1:50/2:00 7-9) 50 smooth/50 fast 1:55/2:05 10-12) 25 fast/25 smooth 1:55/2:05 1 min rest to put on fins 13-15) kick with fins max dk 1:50/2:00 16-19) Dec with fins 4,5,6,7 dk 1:40/1:50 (Reagan, Lauren, Julia, Zan, Chloe, kaie on faster pace time)

Kick set – flutter kick is fast swim is as fast as it needs to be.

2x thru: 25 kick/75 swim 1:55 75 kick/25 swim 2:05 50 kick/50 swim 2:00 100 kick 2:10 100 swim 2:00 (if behind skip swim)

Wd Tba