Thurs morning senior swimming

800 IM flow with fins

6 * 75 Pull or Swim 3 on fpp+10, 2 on fpp+5, 1 on fpp

4 * 50 kick descend

4 * 25 15/10 30 min to here

Four rounds of

25 easy speed on :20

75 fast on 1:40

50 sprint on 1:30

100 15m fast then long on 3:00

4 rounds of:

50 Drill Swim on 1:00

75 on 1:45

Br= 6 Kicks underwater - no pull out

Free = Breath every 3 - 6 kicks off walls

Fly = 5s at 25's = 8 kicks off walls

Bk = 10 kicks off walls

200 with fins KnoB/S by 50 on 3:15, 3:15, 4:15,