Thursday Feb 24th

Thursday am or pm (your choice) 800 s/k/p/s 600 choice stroke and equip

Meet style warmup: 26min 300 loosen up 75s/25dk on bk 6:00 6×75 as dr/s/dr (6-3-6/s/hesitation with continuous kick) 1:40 4×50 Dec 1-4 to p200 on 1:00 6×25 as 15-10 on 1:00

Then:

4×100 on 3:00 hold goal 400 pace less 3 sec …. Should be your first 100

Ex: 5:40= 1:25 less 3sec = 1:22

Wd Tba