Mon Apr 22

300 Pull long 2 breaths/25, break at walls

300 Swim long - same as pull

300 kick build

300 Pull with paddles - each 100 gets stronger

5 * 100 swim descend to 400 pace

4 * 25 speed drill

No Free

300 Drill - no free

30s

300 S build

30 s

3 * 50 at 200 Pace

A/ 3 * 200 descend to PB plus 10-15 plus 3 25

or

B/

12*25 walk backs from dive

800 with fins - 1st 25 of every 100 alternate

1. 5 dolphin kicks 3 stroke cycles 4 dolphin kicks and glide for distance

2. 15m fast underwater