200 swim choice.
200 as 25kick/25free- no board.
200 as 25 drill/25fast free.
MS:
9x200
3 free on 3 red line rest, slightly descending by 2” each 200.
3 as 50fr/25polo/50fr/25polo/50 every 6th stroke sighting on 3 red line rest.
3 free with paddles only best effort of the day on 4 red line rest.
After MS, 100 w/d as 25 playful underwater/25back/50perfect stroke free.
Threshold 5100
400 swim choice.
400 as 25kick/25free- no board.
400 as 25 drill/25fast free.
MS:
12x300
3 on 4:10, 4:00, 3:50.
3 IM on 4:30-4:45 - #1 300IM, #2 200IM/100IM, #3 3x100IM.
3 free on 4’, 3:55, 3:50 with paddles.
3 as 75fr/25polo/50fr/50polo/25fr/75 sighting on 4:15.
After MS, 300 w/d as 25 playful underwater/25back/25perfect stroke free.
