February 6th,2015

600 pull pbl/pbm/pbl/pbc 30sr 4×100 25 Vbkick/25bt/50sw – 15 sr 4×50 dec to p200 1:00

15×25 on 35/25/20

Break into 3 groups:

Fly: 2x 5/5/10/10/15/15 30sr 10×50 k 1:30 build k on back kick board

Back: 12×25 :40 Rt Y kick Lt. Y kick Zombie kick Streamline kick 6×50 on 1:30 (8 Dk)

Breast: 4×25 eggbeater :45 4×50 3kip 1:15 3×100 -split fast 3:00

100 worst stroke from blocks

Warmdown: mix and match 250,200,150,100 Fly,black,br,fr Drill,pull,kick,swim

2500m

Last 10-15min … KBM meet event selection.