Thur Feb 20

12 * 75 4 on 1:30, 4 on 1:25, 4 on 1:20

1) fist/drill/Swim

2) 25 scull/50 Build

3) Pull 50 Back/25 Breast

4) Pull 25 Back/50 Breast

8 * 25 Fly 2 on 35. 2 on :30, 2 on :25, 2 on :20

3x 5 and glide

3 starts

5 descending turns

3 speed drills

2x200 25 Drill/25 Swim/25 Drill/50 Swim/25 Drill/50 Build

100m worth of sprinting from the blocks

2x200 25 Drill/25 Swim/25 Drill/50 Swim/25 Drill/50 Build

100 smooth swim under bridges

4 * 10s on/10s off vertical kick

100 smooth swim under bridges

3 * 10s on/10s off vertical kick

100 smooth swim under bridges

2 * 10s on/10s off vertical kick

100 smooth swim under bridges

1 * 10s on/10s off vertical kick