SP Wednesday April 20,2022

WARM-UP 600 mix it up max 1/2 free 400 Kick every 4th 25 Fast 300 Pull (br 3, 5, 7 by 100) 200 choice drill

6×50 choice swim @1:00 Odds: 15m BLAST, 35m cruise, Evens: 35m cruise, 15m BLAST

100 ez

6×50 @1:10 Hold stroke count 45 min to here

MAIN SET Fast 50’s t100/2 + 2 or better 40×50 All fast same stroke 16@1:00 every 4th Fast 12@1:15 every 3rd Fast 8@1:30 every 2nd Fast 4@2:00 every one Fast

*** Ella, Ryan, Shaun, Amelia, Tom*** Ken said you “rocked” yesterday afternoon so you can do 25’s instead of 50’s for all the fast!!!

WARM-DOWN 10×50 back 1:00 1-3) ascend 4-5) ra/s 6-7) la/s 8-10) darmbk/s