Saturday morning Q

800 SKPS

3 * 100 IM - options apply

at 8:22

4 * 50 1) 15-25-10, 2) 15-25-10

Shallow end all Kick - then move to deep end aerobic

4 * 25 Kick descend on :35

100 strong 2:40

4 * 25 15 second sprint then walk on 1:00 100 off stroke easy 2:30

100 fast kick on 2:30

4 * 50 hold 100 speed on 1:15

Dive lanes - 20 minutes - then move to kick

10 * 25 from dive - 25 easy swim back

1-4 descend 6-10 fast but under control

Deepest 4 lanes - then move to dives

10 * 100

4 on fastest possible pace (fpp) + 20s 3 on fpp + 10s

2 on fpp + 5s

1 on fpp swim easy until 20m in is done