Jan 9 Sp in am/JP in Pm

Warmup IM switch with fins 6×50 knob 1:10 6×50 drill 1:05 6×50 swim 1:00

Swimmers going to Markham: SET 1 2x thru: descend the set (add fins when you can’t make it anymore) When adding fins focus on technique vs speed. If you are on pace 1 or 2 and can’t make first round move over.

4×200 3:10 steady can be pull 3×200 3:00 strong cruise 2×200 2:55 faster 1×200 2:50 fast 3 min break

Everyone else:

SET 2 2x thru (round 1 free round 2 nf) 4 * 25 :45 CYS 1 * 50 Swim fast on 1:00 100 swim long on 2:00 2 * 25 sprint on :30 1 * 50 sprint 2:00

4 * 25 CYS :45 1 * 50 Kick fast on 1:00 100 swim long on 2:00 2 * 25 sprint on :30 1 * 50 sprint 2:00

4 * 25 CYS equipment: 45 1 * 50 equipment fast 1:00 100 swim long equipment on 2:00 2 * 25 sprint equipment on :30 1 * 50 sprint equipment 2:00 Wd tba