Jan 14th pm 3:30-5

400 Free/Back by 100 fist/Swim by 50 300 Pull – breath every 5 200 Kick “-” 100 Choice

5 fast turns

4 * 25 (15/10) on 1:00

30 min to here 

3xthru:  IM order or 2 free/1 non free each round on 10:00

4 * 25 with fins and/or paddles on 1:00 1) long, 2) build, 3) fast, 4) faster 100 ez 50 sprint FTB

30 min breaststroke work 

SP returning 

4×300

• choice fins 

• IM fins 25drill/50 s 

• Pull 

• Free dec each 100

6×50 on 1:20

1-2) with fast in/out turns 

3-4) fast start/finish 

5-6) 50 time plus 4 

10×100 

1-4) dec to p400 on 2:00 

5-10) best avg on 3:30 

Join the breaststroke for last 30min