Tuesday am&pm March 19

Tuesday Morning:

400 choice 300 IM dr/knob/s 200 neg split

12×25 :40/:30/:20 free

25min

5xthru with paddles: 50 cruise/5 SR/50 build 1:45 75 cruise/5 SR/25 fast 1:45

43 min

4x thru with fins 2 flutter 2 dk 125 build kick 2:00 3×25 sprint kick :35 50 swim 1:15

1 hour 5 min

4x thru fins and pads opt’l 6×25 min/max :40 non free 50 easy swim 1:30

200 ez

Tuesday Afternoon:

3×400 Dec 7:00

10×75 on 2:00 at p200 choice Stretch it out

kick is 25 blast flutter/25 choice Pull is – split paddles are optional 2×50 kick 1:15 100 pull 1:40 2×50 kick 1:15 200 pull 3:30 2×50 kick 1:15 300 pull 5:30 2×50 kick 1:15

Long warm down: 16×25 on :35 free 1-8) board touch 9-12) underwater recovery free

6×50 on 1:10 back 25 ra/25la

4×100 IM drill with fins 2:00