Thur Feb 13

300, 2 x 100 IM, 2 x 50 descend to 200 pace

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

6 * 25 1) 20m , 2) 25m, 3) 30m

4 * 50 with fins on 1:00

repeat with fins for the 25's

40 min to here

6x10s vertical kick/20s relax/10s vertical scull/20s

5 dives

4 x 25 sprint from dive

2 x 50 sprint from dive

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