Tuesday March 4th pm

3xthru:

200 @ 3:30 each round faster

2×50 fast flutter kick 1:15

4×25 1-2) at p100 3) faster 4) smooth

CHOICE of any of the following 3:

6×400 on 7

• neg split 

• Dec each 100

• Dec first 300/strong last 100

• Smooth 100/strong 200/long 100

• Smooth 100/strong 300

• For time 

OR 

36×50 on 1:10 back with bridges

1-9) smooth

10-18) smooth swim /glide off push then work the dk

19-27) dec each 3 to p200 

2 min rest

28-36) dec each 3 with fins 

OR

20×50 fly or breast on 2:00 maintain SC and time