Tue Mar 2

50 finger grip paddles

200 Pull long

50 finger grip paddles

200 Pull negative

50 finger grip paddles

100 Pull IM

3 x 175-200 kick descend on 4

4 x 50 on 1:00

1) 15-25-10

2) 15-25-10

8 x 50 on 1:00

1) build

2) 5 and glide & kick xlr8

3) easy speed from dive

4) 15/10

Twice thru

3 x 100 Smooth on 1:30

2 x best average on 1:40

2 x 100 smooth on 1:30

3 x 100 best average on 1:40

1 x 100 smooth on 1:30

4 x 100 best average on 1:40

4 min between rounds

or for those racing on Thursday

(Chloe one round of above then 1/2 of below)

800 Pull long every 4th 25 Fly or Breast

600 4 x (90m drill/60m swim fast into out of walls)

400 Free/Back by 25 fist/25 A-OK/50 Build

200 kick with fins fast in and out of walls