4 days out

400-800 SKPS

8 * 75 on 1:30

1. fist/drill/

2. 25 scull/50 Build

4 * 50 stroke A descend to 200 pace on 1:00

100 easy drills (salmon drill, 2K1P 6K3stroke, rhythm or DA

4 * 25 stroke descend to 100 pace on 1:00

9 * 25 on 1:10

1. 15m sprint - limited dolphin k

2. 20m sprint - longer dolphin kick

3. Easy speed (100 pace)

7 * 200 on 20s rest

1-4) ascend

5-8) ascend

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