Thursday May 12th 6-7:30am

400 as 75 breathe every 5 flip into 25 breast long 300 pbl with paddles (hold core) 200 Fly underwater recovery with fins 100 build kick

6×50 on 1:00 Dec 1-3,4,6

With fins 40×25 on :45 1-20) free 3 fast 1 ez 21-40) 1 fast fly/1 smooth free

Dash (27 min) in lane 1 On the 6×50 go 40/39/38 3xthru: 3×100 on 1:50 hold 1:22 50 ez 1:30

Last 30 min:

6×50 on 1:00 as: Slow motion breakouts Free on first wall flip into back (Use bottom hand)

6×50 1:00 with your eyes closed as above

6×50 on 1:00 fast breakouts