Fri May 9

400 free/Back by 100 fist swim by 50

3 * 100 3rd 25 fast streamlined kick

5 * 50 1-3 descend to 200 Pace then hold on

1-2) on 1:00

3-5) on 2:00

Circuit 1

6 * 175-250 bridges with fins on 3:00 - fast and tight off walls

Circuit 2

4 * (20m, 25m, 30m sprint on 1:30)

Circuit 3

2 x 100 sprint from blocks on 10:00

100 Kick/100 Swim/100 Pull between repeats)

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