Fri Sept 15

4 * 300-400m - approx 5 min efforts with 30-60s rest between

your choice

effort should increase throughout

5 * through

vertical kicking

5s on/5s off

10s on/10s off

15s on/45s rest

- looking for 2 kicks/sec or faster

Choose 1 of

A/

3 * 800 descend on 11:30, or 12:00

B/

fly or breast

4 times thru

3 * 25 on 5s rest, 1 * 50 (125m on 2:15)

3 * 25 on 5s rest, 1 * 75 on (150m on 2:30

16 * 25 - Swim Fly or if Breast Pull with paddles or 5 kicks into vertical board then regular kick on :40

C/

Paddles encouraged

4 times thru 4 * 25 1) RA, 2) LA on :30

50 build to full speed into wall then hold on 1:30 4 * 25 1) RA, 2) LA on :30 - faster

100 Long no paddles, 3rd 25 fast kick - tight body position on 2:30

6 * 100 with fins

70m long/5m build into a fast turn and sprint underwater kick