Fri Sept 20 - almost a recovery workout!

10 * 75 on1:30

12* 25 on 45

1) 5 and glide

2) underwater kick

3) build

4) 15/10

(24 min to here)

Core work

Three times thru

100 Pull on 1:30

100 RA/LA on 2:00 or Breast S

100 PBL on 1:45 or 2K1P

100 RA/LA Pull on 2:00 or Build Breast

50 RA/LA PBL or Breast Pull on 1:45

(55 min to here)

If coming back tonight - each line takes 3:00

2 * 25 Easy speed

tiger sprint

200 Swim

50 Sprint Kick

150 Swim

2 * 25 sprint

100 Swim

50 Sprint Kick

200 Pull and Paddles

200 choice

If not returning

'10*100 Kick/S up down on 10s rest interval on 1:50

join in hopefully with the 2 * 25 sprint