Wednesday June 5, 2024

400 choice

4×200 dec 3:15

9×50 IM switch fins 25 kick fast/25 smooth swim 1:00

3×150 IM 3:20

50 fly fast/50bk/25breast/25free

50 back fast/50 breast/25free/25 fly

50 breast fast/50 free/25 fly/25 back

6×25 15 fast/10 ez 1:00

30×25 (swimmers going to OYJ do best stroke throughout, everyone else do 1 stroke for 15 and another for next 15.  EZ is always choice

1&2 – on :30  (p100)

3 – on :45 ez choice

5 min rest after 15

Warmdown:

400 back PBL

300 dk with fins

200 breast 2kip/3kip

100 free swim