Tuesday April 9th am pm repeat

Warmup 800 fins (choice am/IM drills pm) 4×200 Dec 3:30 ***eq opt on 2nd practice *** 4×50 knob fast/s 1:00

Set 1 Am and pm If doing it twice repeat on a faster pace time or do it faster on the same pace time or use fins on a much faster pace time.

10×200 Odds Free ascend 3:00/3:15/3:30 Evens IM descend 3:30/3:45/4:00

Set 2

14×50

If doing it twice then second time is pull starting on :55/1:00/1:05

4 kick 1:05/1:10/1:15 1 Swim 1:00 3 kick 1:00/1:05/1:10 1 swim 1:00 2 kick :55/1:00/1:05 1 swim 1:00 leave early if you must 1 kick :50/:55/1:00 1 swim 1:00

Wd Tba