Thursday am and Pm… broken 100’s

3x thru

• 200 pull paddles opt’l  rd 1) on 3:30 pbl  rd 2) on 3:20 pbm rd3) on 3:10 pbr

• 3×25 strong kick choice :30

• 75 build from strong to fast 1:20

• 3×25  15m/20m/25m sprint on :40

• 25 ez :45

8×100 broken at 25,50,75 for 10sec  …  fly or breast in am   free or back in pm

Warmdown – 1000 m choice of equipment – max 200 kick

3150m

Cam pm practice 

9×300 on 5

• pull with paddles

• kick

• build

• first 100 1:12

• middle 100 1:12

• last 100 1:12

• back kick with fins

• back build with fins

• ez choice

2700 m – 45 min