Tuesday March 26th, 2024

SP/JP

600 with fins 100 drill/150 swim/50 kick 3×100 pull descend (no paddles if doing 400 set below) 100 build kick

Choice of 400 set OR 25 set

8×400 on 6:15

With paddles Last 100 strong With paddles Last 150 strong With paddles Last 200 strong Smooth Last 100 strong Last 150 strong Last 200 strong *** within 30 sec of PB

Or:

50×25 on 1:00 First 40 RIMO 10 of each and last 10 kick 1-4) at p100 , or best avg for Kick smooth 15 m sprint 20 m sprint 25 m sprint Another 25m sprint Ez

*** Gabe ? Fly option for all 50 #5 and #10 ez choice