Saturday March 23,2024

Mostly recovery with a little technical speed work thrown in:

1000 swim fins (2x thru) 40 sr 5m in/10m out is strong 50 free/50 dk 50 free/50 bk kick 50 fly/50 bk 50 bk/50 br 50 br/50 free

10×50 1:10 down to p200+1 p200 +10,+9,+8 …

800 pull w pads ⬇️each 200 -30sr

8×25 at p100 on :45 choice (8 same or 4/4)

600 IM 75 drill/25 knob/50s 20-30sr

6×75 on 1:20 bk -3/4/5 dk Alt 25 ra/50s, 25la/50s, 25k/50s

400 free with fins – snorkel and pads if you have them CYS -15 sr

4×50 board touch 1:00

200 choice