Friday January 24th … one week out… !!!

• 2×200 build each 50 on 3:15

• 4×150 pull breathe every 3,5,7 by 25      2:30

• 6×100 dr/k/dr/s IM order  first 4 then free ra/la/50 swim for last 4 2:15

• 12×50 hold p200 on 1:15

cycle is 8 min, 10 min, 12 min , 14 min …. total 44 min

• 8×25 all out on :30 with paddles

• 200 long min

• 8×25 all out :30 swim

• 300 long min

• 8×25 all out with fins :25

• 400 long no fins min

• 8×25 all out kick with fins :30

• 500 long with fins min