Monday Jan 8

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

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. Pull optional

4×200 3:00/3:15/3:30 3×200 2:55/3:10/3:25 2×200 2:50/3:05/3:20 1×200 2:45/3:00/3:15 3 min break

2:25 or less on fastest 2:26-2:45 on middle 2:46 or slower on slowest

Wd tba