Sat January 6th,2024

350-400 as 20 metre stream flutter into a fast turn with max streamline then swim to the 50 and repeat 250-300 fly with fins underwater recovery 200 IM dr/s Finish warmup at 8:50

50’s k are 25 sprint flutter/25 ez ch Pull is all neg split paddles optional

2×50 k 1:05/1:10/1:15 100 pull 1:50/2:00/2:10 Repeat 2×50 k 200 pull 3:30/3:45/4:00 Repeat 2×50 kick 300 pull 5:00/5:20/5:40 Repeat 2×50 k 200 pull 3:30/3:45/4:00 Repeat 2×50 k 100 pull 1:50/2:00/2:10

start this set by 9:25 at latest Dk is on back whole set with fins 350-400 swim 6:00 4×75 best avg DK 1:45 250-300 swim with fins 4:30 3×75 maintain best avg DK 1:45 150-200 swim fins 3:00 2×75 maintain best avg DK 1:45 100 ez swim 2:00 1×75 kick ez 1:45