Thurs April 7 3:45-5

600 6k swi/s by 25 free/back by 100 3×100 flutter kick Dec from slow to steady on 2:30 (just to warmup legs)

4×100 @ p400 on 2:15

8×25 on 1:00 1-2) 15 fast head up/10 ez 3-4) 15 fast drill non free /10 ez 5-6) 15 ez/10 fast free head down finish 7-8) 15 ez/10 fast finish non free

From blocks 2×25 sprint to 15m then 20m 50 for time

8×75 warmdown 2 on 1:20,1 on 1:40 3 on 1:25, 2 on 1:40