Friday March 7, 2025

JP

• 600 as dr/s/k/p/s/dr by 100

• 3×200 pull with pads Dec 1-3 3:40

• 1 min rest

• 6×100 frim w fins 1:50

4xthru:

• 3×75 cruise 1:20

• 1×25 ez swim :45

• 3×25 blast k: 40

• 1×25 ez kick :45

• 100 ez 2:00

WD tba

SP

8 x 100

1) slow with paddles on 2:00

2) 100 descend IM or best stroke on 1:45

4 x 15/10 on 1:00

100 long on 2:00

4 x build kick to full speed then 2 or 4 strokes sprint on 1:00

100 long on 2:00

4 x speed drill of choice on 1:00

100 long on 2:00

8 rounds on 5:00

50 on 35 or 40 (if 100 time slower than 1:00)

50 build on 40 or 45

50 sprint

WD