Mon Oct 2 pm

800 Swim with fins

1st 25 of every 100 12m underwater

last 25 of every 100 Fly or Breast with dolphin kick

4 * 200 Kick on 4:10

1) smooth

2) "-" split

3) faster

extra 30s rest

4) for time

600 Pull - "-" max 400 Free 1st and 2nd half the same

6 * 25 with fins* and paddles** 4 strokes (fr or back) or 2 strokes (fly or back)

* fins are gentle ** paddles are for power

600 Swim Free or Back or 4 * 100 descend Fly or Br

6 * 25 as above

4 * 200 descend with #3 at 800 pace or 2 fast 200's

25's as above