Friday Feb 10th am

5×200 30 sr

⁃ Fist/s by 50

⁃ Bk 25 ra/25la/50s

⁃ Br 3kip/2kip/long/strong

⁃ Fly 5 dk underwater 1 stroke

⁃ IM dr/s by 25

250-300 kick increase effort and do a mix of different kicks 6:00.

50 ez swim 1:00

12×50 kick 1:20 3 of each IMO dec 1-3 to fast !

50 ez swim 1:00

12×25 on :40  2 blast flutter 1 ez ch

150 swim easy 3:00

12×25 dk on back blast with fins :40

3×400 ascend on 7:00

Opt of 375/375/400 for SP/JP

1)    swim with paddles and snorkel opt

2)    Pull with paddles and snorkel opt

3) Swim easy with fins