Tue June 30th

400 Fr/Bk by 100 fist/swim by 50

3 x 200 Pull descend on 3:00

1 x 200 Pull with paddles

Chloe = 3 x 150 kick, #4 - 200 with fins

4 x (3 x rockets with sprint in and out of all after #3) on 1:30

4 x 25 all out on 3:00

300 choice

6 x speed work on 1:15

7 x 50 on :35-45-55-40-50-60-70

Broken 200 with 10s at the 50's

7 x 100 on 1:30-1:40-1:50-1:30-1:40-1:50-2:00

400 smoth drill/Swim with fins

Trials swimmers

400, 3 * 100 IM, 3 or 4 x 50 descend to 200 pace with long stroke

4 x (3 x rockets with sprint in and out of all after #3) on 1:30

300 long pull

200 Kick smooth except for blast 15m sprint off the 75 and 175m walls

2 x 25 sprint on 4:00 - 2nd one from a dive on 4:00

7 x 100 on 1:30-1:40-1:50-1:30-1:40-1:50-2:00

400 smooth dr/S with fins