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

Tuesday May 3

Warm up

1000

16x50 - 1:00 choice, every 4th maximum effort

8x100 - 1:30 #2 and #4 maximum effort on 2:00

20x25 - :30 fast kick

1x500 long and smooth

=3600 SCY

Monday May 2

Warm up

600 swim, 400 pull, 200 kick

12x100 - 4 on 1:40, 4 on 1:30, 4 on 1:20

Three rounds of:

1x400 - 5:30 smooth pull or swim

4x50 - :50 maximum effort

10x50 - 1:10 kick

Swim down

=3700+ SCY