Monday July 18

8 * 50 with partner 20 mins

1) 50 Free/Rolling Plank - Kossacks

2) 50 Back/flutter kick - tabletop kicks

3) 50 Breast/Squats - Captain Morgans

4) 50 Fly/Dead bugs - hip raises

Choose 2 of (12 mins) - can do the same one twice

300 Pull breathing every 5 200 Fly drills

6 * 15s sprint kick on 1:00

2 tiger sprints

8 * 25 strong with paddles and snorkel, fins or PB

5 * 100 IM on 1:45 or 1:55

8/10/1/6 dolphin kicks

5 * 200 IM on 3:30/3:45 or 4

1) Kick/Swim by 25 2) Swim/Kick by 25

3) Kick/Swim by 50

4) Swim/Kick by 50

5) Swim

1 * 400 IM or 500 stroke

2 * 300

1) with fins 300 K/S by 50

2) pull (bk/br/fr by 25