Saturday morning to finish off a strong week

300 Swim

4 * 75 Kick descend

300 Pull - every 4th 25 Br or Fly

4 * 75 Swim descend

300 Kick (200 IM + 100 IM)

4 * 75 Pull 30 min to here

75 sprint from blocks for time

125 choice

1 * 175

1 * 125 2 * 175

1 * 125

3 * 175

1 * 125

4 * 175

Pace time = 200 time plus 30

125's are recovery

175's are fast (goal = 200 time)

10 * 25 - 6 sprint dolphin kicks off wall then swim long

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