Mon June 23

400 swim long with fins

2 * 25 build

300 swim long with fins

300 Pull with paddles

4 * 25 kick accelerations with fins

200 swim long with fins

200 Pull with paddles

200 kick "-"

4 * 25 kick accelerations with fins

3 * 100 IM

1) with flutter lick

2) with dolphin kick

3) regular kick

0-4 * speed work 50 minutes

8-10 50's choice - drills, strong swimming, kick

10 minutes with tempo trainers

10 dives

2 x back foot only

2 x front foot only

2 x dive and glide

dive and breakout

dive 25 sprint

dive and breakout

dive 25 sprint