Thurs Jan 25

10*50 on 50 add a dolphin kick to 5 then reduce from 6-10

• maintain similar stroke count

800 IM flow with fins - last 25 of each 200 is strong take 3-7s and make sure you have room

8 * 75 on 1:25

1) double turn then fast turn

8 *25 on 35

3 long strokes, 3 sprint strokes, long into wall (4 strokes max)

last 4 with paddles

6 * 25

3 stroke breakout, easy swim, sprint last 5ish m to wall - practicing great finishes

4 * 200 Pull with paddles - descend and "-"

or Fly

4*150 (6* 25 fly/4*25-1*50/25-75-2*25/150)

or

Br 4 * 150 as

25 K 1/2 way under water then swim - no pullout

50 3K1P

50 2K1P

25 strong

6 * 25 15/10 on 1:15

repeat 4*??? from above