Tuesday Sept 24 am

800 IM flow

6 * 50

1. build to underwater 15m sprint kick off 25m wall

2. 15-25-10

3. 15-25-10

3 * 100 IM

1. with dolphin kick

2. with flutter kick

3. regular kick

Sprint

everything on 1:30

3 by 75, 2 by 50, 1 by 25

2 by 75, 2 by 50, 2 by 25 from blocks when at block end

1 by 75, 2 by 50, 3 by 25 walk back to blocks after all repeats

Sprint kick set

100 sprint kick on 3:00

2 * 50 sprint kick on 2:00

6 * 25 sprint kick on 1

2 * 400 IM with fins

dolphin kick/6 kicks per side/breast with dolphin kick/6 kicks per side