Thursday April 20/23

400 choice

Dk with fins 2x(10/10/20/20/30/30)then 1 min rest.

4x thru: 5 min each round 40/40/40 stroke A 30/30/30 stroke B 25/25/25 stroke C 15 sec rest

4xthru: **if on 2nd or 3rd pace time then stop when 1st is finished 3×100 pull or swim on 1:30/1:40/1:50 2×50 swim choice 1:00

3x thru: 4×25 blast kick :45 3×50 swim on 1:00 2×75 blast kick 2:00 100 swim 2:00