Thursday April 3rd pm

JP/Sprint

1500 continuous as: 500 as 50 fly/100back/100choice/50br/200free 1st 500 with fins 2nd 500 pull 3rd 500 swim

Choose A : (40min)

4×25 build 1:00 8×150 on 2:30 dec 1-4, dec 4-8 4 min break 4×25 build 1:00 Then: 8×100 on 1:30 hold pace

OR Choose B ABF – anything but free 5 rounds 4×25 fast (with good technique) :45 2×25 blast with overkick :45 2×25 choice 1:00 After 5 rounds: 100 nf for time

WD TBA