Jan 6,2023

OYO for 30 min Example : 8 to 10 min of something long and technical ; (long swimming and drill work)

4×25 dk on back to get your whole body moving

8×50 Dec 1-4, 5-8 to p200

4×25 as 15/10

Getting ready for 3×50 all out from the blocks on about 6:00

—————— 50 min to here

2x thru: 2nd time with fins if you make set 1 drop by 5 sec otherwise keep same pace time 4×75 on 1:40 3×100 on 1:40 3×75 on on 1:35 2×100 on on 1:35 2×75 on 1:30 1×100 on 1:30 2 min rest

—————— 1 hour 45 min to here

The daily test 4×50 best avg 2:00