Wednesday April 28th, 2018 with SP

400 free/bk by 100 fist/s by 50

• 200-300 with fins 75 build/25 knob

• 3×200 IM 1) k/s by 50  2)s/k by 50 3) swim

• (4-6)x50 dec 1-4 hold 5,6   1 arm or 2 kip

5x thru

• 100 pull with paddles long and strong 75free/25 breast for breastrokers 1:50

• 50 kick each round gets faster 1:00

• 50 choice with 12m walls or breast with 4 underwater kicks(no pullout) 1:00

• 2×25 on :35  1) 15fast/10ez  2)3 fast strokes

Last 1/2 hour

• 1000 with fins include 8 fast 25’s alternating swim and kick

• 5×50 fast   40/50/60/70/80  or 45/55/105/115/125

OR  distance stroke option

• 1000 every 4th 25 drill

•   5x(4×50 kick) on 1:00,:50,:55,:45   or 4x(4×50 kick) on 1:10,1:00,1:05,:55

• 40×25 fly or breast :30 or :35

• 5×200 75 long stroke/25ez free/50 strong stroke/25 ez free/25 sprint stroke  3:15 or 3:30

• (8-10)x100 pull 4 on 1:25, 3 on 1:15, 2 on 1:20, 1 on 1:10   or +5,10,15