March 2nd, sky/teal

500 choice non free on 10:00 easy swim or drill or kick

20×25 on :45 1-10) maintain low SC free 11-20)smooth first 5 strokes no breath

12×200 on 4:00

smooth (pull or off stroke) Br every 3 and – split free Free at 200 time plus 10-15

Swimmers over 2:35 as above but: 9×200 on 5:00

4-6×25 back breakouts 1:00 adjust # of dk as necessary for proper breakout angle

6-8×75 smooth back on 1:40 with fins 5,6,7 dk off walls

3550- 4150m