Friday Feb 26th, 2016

• 200 cys 3:30

• 12×50 2 on :50, 1 on 1:00

7×200 pull (paddles opt’l) pull until you need to swim

• 3:20,3:15,3:10,3:05,3:00,2:55,2:50

• 3:30,3:25,3:20,3:15,3:10,3:05,3:00

• 3:40,3:35,3:30,3:25,3:20,3:15 (only 6)

• 2×100 all out from the blocks  5:00

• move to deep end 4 lanes

• 8×25 all out fins WORST STROKE :45 plus 200 ez 10:00

• 8×50 FPP kick on :50 or :55 or 1:00 or 1:05 plus 200 ez on 12:00 (150 if on slowest k)

• 8×75 on 1:15 start p400 &ascend (if time is faster than 5:20) or 6×75 on 1:30 (if not)

3650-4000 m