Tue Jan 14 pm

600 Pull

6 * 100 1-3 descend, 4-6 Descend with fins

400 IM K/S/Drill/S

1/2 hour to here

6 * 25 1) long, 2) speed drills

A/ Breast (twice thru)

4 * 75 BK/Br Pull on 1:30 alternate 50/25 and 25/50

200 2K1P on 3:30

2 * 25 underwater streamlined breast kick on :45 (not a breathholding drill - breath when you need to but keep hands together

1:00 break

or

B/

Fly 4 * 25 kick descend on :45

4 * 50 flip into strong fly on 1:00

8 * 25 smooth fly on :45

9 * 100 - last 25 flip into fly

4 on fpp + 10

3 on fpp +5

2 on fpp

or C/

4 * 25 build and descend on :45

4 x 50 build and descend on 1:00 4 x 50 on 1:30 descend SC and/or time

9 * 100

4 on fpp + 10

3 on fpp +5

2 on fpp

A,B& C swimmers then swim easy and start

12 * 50 best average on 1:30 with enough time to finish

D/

20 * 100 Free 5 on fpp+15,

5 on fpp+10,

3 on fpp +5 2 on fpp 3 on fpp+5

2 on fpp

join in on 12 * 50