Thu July 7

300 Swim on 5

4 x 75 kick descend on 1:30

300 Pull on 5

4 x 75 last 25 fly on 1:30

300 Kick (200 IM long + 100 back build)

4 x 75 Pull with paddles - very long

20 x 75 - last 25 fly

• extra min between rounds

8 on FPP + 10

6 on FPP +5

4 on FPP

2 on FPP

9 x 100 Back

2 on 1:25, 1 on 1:15

200 Choice

Fri July 7

800 with fins done as 100 Flow IM order/100 PBL alternate free and Back

3 x 200 descend Free on 2:45

3 x 200 descend back on 2:55

8 x 50 fly sprint on 2:00 - from blocks, turnover higher into the wall & on the way back

12 x 75 dolphin kick on 1:30

1-3 descend

4-9 hold #2

10-12 ascend

800 Pull with paddles

done as 100 Free/75 Back/25 Breast first 200 strong then ascend