Thursday April 3

Warmup : – 3×200 swim Dec 3:20 ***snorkel if you have one – 4x (25kick streamline/50free/25back kick/50 back) 15sr *work the kick – 3×75 as 2kip/3kip/long -15sr 25ez

ABF – anything but free 5 rounds 4×25 fast (with good technique) :45 2×25 blast with overkick :45 2×25 ez 1:00

15×100 free (only use equipment if you can change quickly) 4 on 1:30 pads optional 5 on 1:35 no equip 6 on 1:40 fins