Monday June 13

100 Swim/200 Pull - long/200 Build kick/100 IM Swim

3 * (5 easy-5 hands up-10 easy-10 hands up- 30s off) dolphin/breast/free

100 Swim/200 Pull - long/200 Build kick/100 IM Swim

400 Stroke & individual specific drills

4 * 25 with5-10s of speed work

3 * 50 sprint from blocks for time

Consider kicking one of the sets below.

6 * 200 1-4 descend/ #5 easy/# 6 fast on 2:45-3:15

100 easy

15 * 100 5 on fpp + 10, - 30s rest 4 fpp+5 - 30s rest

3 on fpp - 20s rest

2 on fpp - 10s rest

1 on fpp

100 easy

4 * 400 1-3 descend 4 easy - equipment optional and can be switched