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
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