Monday Jan 26th… one hour

• 300 pull paddles optional  6

• 12×25   4×12.5 underwater/12.5 with tt at p50, 4 x p100, 4 with fast finish head down on 1:00

• 300 swim every 4th non free 6

• 8×25 – 3 stroke A,3 stroke B,2 stroke C or 4stroke A, 4 stroke B  – 15 fast/10 ez 1:00

• 300 swim perfect technique with fins 6

• 4×25  on 1:30 #1 and #3 from blocks

• 2×50 from blocks on 4  1) no fins  2) fins

• ez 150-200

1800 m