Wednesday May 4

Warm up

1000

20x50 - 1:00 odd swim, even fast kick

Two rounds of:

4x50 kick :15 rest in between

(#1 Shark Fin Dolphin Kick: board held sandwiched between the palms vertically to form the shark fin arms outstretched. #2 Backstroke Kick In The Shade: board held directly above like a roof over you, arms outstretched. #3 Bulldozer Breaststroke: Board held in front like a bulldozer with half the board submerged. #4 Core Flutter: board held sideways out front with fingers only on the side closest to you, head up.)

10x100 - 1:40 #4 and #8 maximum effort

8x75 - 1:30 kick/drill/swim

Swim down

=4000+ SCY