Mon pm 7:30-9

800 Free and Back 6 kicks per side (at least 200 of each)

4 * 25 4 underwater kicks then 3K1P then 2K1P

3 * 200 Breast on 15s rest

50 H-H/50 scull/100 Swim

50 3K1P/50 2K1P/100 Swim build

100/200 Dr/S by 50

8 * 25 Fly - smooth on :35

8 * 200 IM on 3:00, 3:20 or 3:40

1) K/S by 50 2) K/S by 25 3) Swim

4) 16/24/16/24 strokes per 50

5) swim faster

6) K/S by 50 7) K/S by 25

8) Swim fastest

Double up/Double down

A/ Free or Back (have to be pretty quick to get it all in) 4 * 50 3 * 100 2 * 200 1 * 400 1 or 2 * 200 2 or 3 * 100

2-4 * 50

B/ Breast or Fly or Free/Fly

4 * 25

3 * 50

2 * 100

1 * 200

2 * 100

3 * 50

4 * 25