Fri Jan 31

10 x 75 on 1:25

1) fist/Drill/Swim

2) scull/50 build (build gets faster throughout)

twice thru

50 with a fast turn on 1:00

25 15/10 on 1:00

25 5 and glide on 1:00

A/

twice through (2nd round Br/Free 200's could be anything

3 x (2 x 50 Fly on :50 and/or 100 back pull on 1:40)

3 * 175 Breast/25 Free (always fast) descend on 3:30

3 * 100 fast breast and/or Fly on 2:00

B/ or 5 * 400 descend on 6:00, 5:45, 5:30 keep descending until you do not get 15s rest

could also start 5:45 or 6:15

3 * 200 on 4:00 start at best 400 and try to descend

or if stroke - 35d 50 sprint Kick

Starts and/or takeovers

Starts