Fri June 9

2 * 100 IM

Fly = dolphin dives to deep end then swim

Back = Double arm

Breast = Scull with lite flutter kick then swim last 8 m

Free = 2 second on wall then build 3 strokes and sprint to 20m thgen walk

800 IM with fins Fly = Kick

Back = 6 Kicks Breast = 1 dolphin kick per pull

Free = 6 Kicks

three times thru

15m sprint then swim easy on 1:15

20m sprint then walk on 1:15

25m sprint on 1:15

30m sprint then walk back to wall on 1:45

35 min to here

three times thru - last round with equip

2 * 50 strong kick on 1:00

1 * 100 50 build Kick (same time as strong) and sprint Swim on 2:15

100 Strong swim/100 sprint kick on 4:15

50 swim long on :45

150 Sprint kick on 3:45 (faster than 50's at the start)

WD 400 with fins K no board/S by 50 - 4 dolphin kicks off walls/300 if breast

2 * 100 IM as above