Monday April 15th, 2024

6×300 on 5:30/5:45/6:00 300 fins IM flow 300 as 75 build/25 flip into fast fly 300 pbl with paddles 300 as 100 free/25br/75 free/25 br/50free/25 br Build to fast

33-36min

18×100

3 on 1:55/1:50/1:45/1:40 2 on 1:40/1:35/1:30/1:25 1 on 1:35/1:30/1:25/1:20 3 on 1:50/1:45/1:40/1:35 2 on 1:40/1:35/1:30/1:25 1 on 1:35/1:30/1:25/1:20 3 on 1:45/1:40/1:35/1:30 2 on 1:40/1:35/1:30/1:25 1 on 1:35/1:30/1:25/1:20 27-32 min

6-8×50 flutter kick best avg on 2:30 join in when finished 20 min

Warmdown: Ez 200 swim