Saturday then recover

Main set

300 Pull breathing every 3/5 (no breathing in or out of wall

10 * 50 on 1:00

1 long

1 @ 200 Pce

1 long

2 @ 200 Pace

1 long

1 @ 100 pace

2 long

1 faster than 200 pace

200 Kick "-"

6 * 25 alternate 1) dive 15m breaskout, 2) 5 & glide

Main set

25's sprint with high turnover emphasis on legs, 1 on :30, 1 on 1:00

50's on 1:30 - best average

   2 * 25 

1 * 50 

   2 * 25 

2 * 50

   2 * 25 

3 * 50

   2 * 25 

3 * 50

   2 * 25 

2 * 50

   2 * 25 

1 * 50

400 IM with fins Fly- underwater recovery, Back = DA, Br=S. Free = LADP

10 * 100 on 1:45 K/S up down with 10s rest

1) S

2) 1st 25 kick if 10s rest

3) 1st 50 kick if 10s rests, all swim if not