WU

K

MON
shorter'ish [18-20min]
3 x { 4x broken 75 IM's (or alt. stroke/IM), 20sR } 35sR 

drill'ish [8min / 26-28min]
8 x 50 => 25 FR finish + 25 FR, 10sR

main hard [25-30min / 51-58min ]
15x100's - straight through.
	1-5, 20sR, think about technique. [2 Str + 3 FR, IM'ers as brk 200IM]
	6-10, 15sR, harder [2 Str + 3 FR]
	11-15, 10sR, Hardest, BP 2-pattern [all FR]

finisher
400 K straight [8min / 61-66min]


TUE [cancelled due to Snow]

8x200


WED

WU 3-2-1

K 8 X 50: Build within each 25, 10sR

Swm 4 x 50 Build, 10sR

stations for 35min:
1) Swm Long: 
2) Kick
3) Drill: 25 DR + 25 Swm, 25 DR + 50 Swm, 25DR + 100 Swm
4) Swm Short
5) Pull
6) Drill

2 x { 4 X 200
 - DR 50, Swm 50 , 8sR @ 50, 20sR [4m]
 - Swm 200, 25sR [3m]
 - K 50, Swm 50, 8sR, 20sR [4m]
 - Swm 200 [3m]
} 45sR [t:38min]

BP 5 X 100 



FRI

Water Polo last 10min.



shorter -> stroke and technique emph.