Thursday Sept 11, 2025

10 x 75 on 1:20

1) fist/drill/Swim

2) 25 scull/50 Build

3 x 3 dolphin kicks, 1 stroke cycle, filp and sprint back to wall

400 with fins - 6 kicks per side hand at front hand at catch position, head down

4 x 25 done as 5 and glide/5s/build kick and sprint to wall on 1:00

400 IM flow with fins

4 x 25 as above with fins

6 x 50 sprint on 3:00 - optimistic best average

last 20 mins

300 Kick sprint 7m in and out of walls

300 Pull with paddles minimum stroke counts (max 1/2 free)

300 1arm (max 1/2 free)