Mon Jan 9

Queens am

1st set - can use fins for up to 800 of 1600m

400 FR/Bk by 100 fist/Swim by 50

800 IM K/6 kicks switch/200 2K1P or with Dolphin Kick/6 kick switch

4 * 100 IM 1) K/S, 2) S/K, 3) Swim long, 4) Swim strong

2nd set - again max 800/1600 with fins

4 * 100 2/4/6/8 dolphin kicks (within the 100)

4 * 200 descend with limited increase in stroke count 4 * 100 strong with paddles (Pull or with fins)

Speed/power set 3 times through - 1 min each repeat

Dive breakout

2 * 15m with chutes

5,10 then 15 m into wall and fast 10m break out

2 * 25 (20m underwater with fins)

KBM pm

800 S,K,DRill,S with fins. 15 min 3 * 200 descend (3rd 50 Kick) on 3:30

5 * out and in on 1:00

200 Drill on 5

6 * 25 sprint (equip optl) on 1:20

200 Drill

2 * (3 *50, 1 * 75) - everything on 3:00

800 with snorkel - and choice of other equipment