Friday April 28th, 2017

JP

5×400 descend

• 7:15

• 7

• 6:45

• 6:30

• 6:15

4x (4×40 sec sprint/20sr  then 200ish ez on 5)

last 20 minutes

16×25 on 1:00 choice of non free stroke all the same

• 6 at p100

• 2 faster

• 3 long

• 3 drill

4000m

JP that came this morning 7×400 (should take about 45min)

Juniors

12×25  4 of each IMO,  on 45/35/25  long/smooth/fast

60×50

• 1-10) swim long on 1:00

• 11-20) alternate kick/s and s/kick kick is fast flutter on 1:15

• 21-30) best average 1:15

• 1 min rest to put fins on

• 31-40) dk dec 1-5,6-10 on 1:00

• 41-50) fly/bk  fly is fast back is smooth 1:00

• 51-60) br/free breast is fast free is smooth 1:00

Shooters for 10 minutes

3300m plus shooters