Monday Jan 22

400 choice swim 300 as 3 strokes/5 underwater kicks 200 build kick 100 underwater turns

12×25 on :45 4 breaths 3 breaths 2 breaths 1 breath

Add fins 24×50 on 1:00 1-8) back Dec 1-4 to p200 with 5dk 9-16) underwater rec fly/build back 17-24) breast double pullout then long breast with 2 dk

100 warm down

Swimmers who didn’t go to Markham:

4×100 Dec to p400 4×25 on 1:00 15m blast

400 for time

Wamdown