Thurs am

200 Long Pull or Swim 4 * 50 Kick descend 200 Swim with build kick

4 * 50 S descend

4 * 25 15/10. 20 min to here

36 * 50 on 1:00 or 30 * 50 on 1:10

1:00 if confident you can keep repeats 33

1:10 if you are going to slip up over 35

(not sure - use your judgement)

16 * 25 on :45

1-2) 4 powerful strokes or 3 stroke cycles

3) Strong RA

4) Strong LA

tiger sprint with fins, sprint 50 kick no fins, 100 long

tiger sprint with fins, sprint 50 kick no fins, 200 long

tiger sprint with fins, sprint 50 kick no fins, 300 long