Fri May 23 - 6:30 start

300 Pull - max 1/2 free - breathing every 3 when if free

3 x 50 descend

3 x 10s dolphin kick

3 dives

3 turns

choice until 6:20

A/ 4 times through on 1:30

20m easy speed

15m sprint or speed drill

25 sprint

25 very long and slow

B/ 2x50, 1x100, 1x50, 1 x 100 all at 400 pace on 1:00 and 1:30

adjust pace time slower or fast then repeat or join A

10 x 50 +/- 5 or 10 depending on stroke

1 on :40

2 on :45

3 on :50

4 on :55