Wednesday January 15th, 2025

800 IM flow

400 pull (pads optional) pbl/pbm/pbr/pbc by 100

200 kick “- ” split

5 fast turns

15×100 on 1:30

SP – just cruise it.  Can pull if you want

JP/SS – how many can you make?  Once you miss let me know and take a 3 min break and finish with fins.

6 Dive or back dive fast 25’s on about 2 min

Warmdown with fins

12×75 on 1:30

50Fly swim/25 back kick

50 back swim/25 dk on back

50 breast swim with dk/25 streamline free kick

50 free swim/25 dk on front