Fri March 21

300 Swim

8 * 50 1) breath drill with board/swim, 2) swim/1 arm with board

A/ bridges in partners 1) plank, 2) kick with board under bridge/ drop board turn under bridge finish 50 kicking

3) ready to start plank

B/ 16x25 on 1:15

1) 5 & glide

2) build kick then sprint

3&4) with fins sprint swim or speed drill

C/ 400 kick for time Flutter or back unless under 1:20 Breast or 1:10 Fly then 7 * 50

1 on :35, 1 on :40, 2 on :45, on :50 (+/- 5s)