Easter Monday Apr 18/2022

800 SKPS

5 * 100 IM 1) Dr/S by 25 2) S/Dr by 25 3) with dolphin kick 4) with flutter kick 5) 8/12/8/12

400 worth of choice 4 * 50 best stroke descend to 200 pace

9 * 300 on 4:30. 4:45 or 5

3 smooth free, 1 build stroke 2 smooth free, 1 strong stroke

1 smooth free, 1 fast stroke

Katie and Ben

maybe repeat 4 * 50 if you were really happy 1-3 descend, hold 4

or really unhappy with it 1-4 descend - different stroke 4 * 300 ascend 1) 10s/100 slower than 200 pace 2) every 4th 25 fly 3) paddles very long - PB optional 4) easy mix it up