Thursday Feb.11th pm

• 400

• 4×100 IM

• 4×50 dec to p200

3x thru : worst stroke for most/best non free stroke for Festival Qualifiers

6×50 on 1:20

• 1-2) blast breakout 12.5 m

• 3-4) blast finish 12.5 m

• 5-6) blast first 12.5 and last 12.5

then:

• Round 1 – Sprint 75 from blocks

• Round 2 – Sprint 50 from blocks

• Round 3- Sprint 50 from the blocks

Long ez swimming when not sprinting

Warmdown: 20×50

• 2×50 on :45 free

• 3X50 on :50 choice

• 4×50 on :55 non free

• 5×50 on 1:00 pull

• 6×50 on 1:05 drill or kick

3000 plus swimming between rounds

OR

Recovery swim for High School Meet Swimmers:

• 800 swim long with fins 25sr

• 8×50 at p400 on 1:10

• 600 pull ( pbl, pbm, pbr by 100) 20 sr

• 6×50 at p400 on 1:10

• 400 IM (dr/kick/dr/s) by 100 15sr

• 4×50 at p400 on 1:10

• 200 kick choice 10sr

• 100 ez

3000m