Mon Sept 14th pm

300, 2 X 100 IM, 3 X 50 descend

9 repeats

1) five and glide/Kick accelerations

2) 15/10

3) 2 kicks, 1 stroke cycle, sprint back

One tonight and one tomorrow

A/

40 x 50

1-16) on :45 every 4th fast

17-28) on :50 every 5rd fast

29-36) on :55 every 2nd fast

37-40) on 1:00 fast

B/

8 x 100 on 1:45

6 * 100 on 1:40

4 * 100 on 1:35

2 * 100 on 1:30

options are IM, Pull. FR/Fly or FR/Br and swim with fins

500, 400, 300, 200

Mix and match

each repeat a different stroke

one of each of Kick, swim with fins, Drill, Pull

20 * 25 - great breakout - very long swim