fast and slow… the taper begins Wednesday January 15th

Warmup smooth and ez

• 600 s/k/p/s  by 150  paddles for pull and max 12strokes for swim -30sr

• 300 choice non free 25 drill/50 swim/25 build to fast – 20sr

• 150 kick – negative split 3:15

• 2×75 with fast walls ez swimming between flags no breath 3 in and 3 out 1:20

• 3×50 decend to p200 by 2 on :50

16×25 on :45 – 4 of each IM order from center working on turns

4×200 broken on 5 (all out effort)

• broken at 100 for 20 sec

• broken at 150 for 10 sec

– Total time -30 sec should be at 200 time + or – 3

12×25 choice on :45

• fast 10 m

• fast 15 m

• fast 20 m

• fast 25 m

800 perfect swimming with fins breathing every 5

c13 3650 m

c13b 2300 m