Thursday Jan 12,2023

3×400 30sr with fins freestyle 50 6kick switch/25 straight arm/25 long Pull 200 pbl/200 pbr 50 fastk/50 smooth swim

7×200

2 on 3:15/3:30/3:45 3 on 3:00/3:15/3:30 2 on 2:45 on 3:00/3:15

150 smooth backstroke

20×50 Dec 1-4 kick add fins if/when necessary 4 on 1:05, 40 sr 4 on 1:00, 1 min rest 4 on :55, 1:20 rest 4 on :50, 1:40 rest 4 on :45 *** only try if you made :50

Warmdown: 8×75 2 on 1:15 2 on 1:20 2 on 1:25 2 on 1:30