Tue Oct 10th

Morning

800 SKDrS with fins

4 * 50 1) 15-25-10 2) 15-25-10

4 * 25 15/10

2 * 150 for "practice"

6 * 150 on (#2 approx 10s under pace?)

1-3) descend

4-6) hold #2

4 rounds of

25 sprint on 1:00

50 build into wall and sprint stroke on 1:30

2 * 15s efforts on 1:00

100 with 5 fast dolphin kicks or double pullouts on 3:00

Evening

300, 3 * 100, 3 * 50 descend

3 * 200 Pull (4th 25 of every 100 kick with PB)

five times through

200 (3rd 50 fast kick) on 3:30

150 (100 build with fins - take off fins & 25 sprint open turn 25 smooth 4 breaths) on 2:30 100 gets faster every time start at 100 PB +10 plus 50 easy on 3:00

50 at 200 pace or better on 2