Tues Apr 19th pm

300 Swim

4 * 75 kick descend 300 Pull 4 * 75 swim descend - 24 min to here

6 * 50 1 sprint 5 smooth on 1:00 300 Pull with paddles - strong on 4:30

6 * 50 1 sprint/2 easy on 1:10

300 with fins (2 * 150 build and descend- 10s at 150) on 4:30

6 * 50 2 sprint/2 easy/1 sprint/1 easy on 1:20

300 100 PBL/100 off easy/100 PBL on 5:00

6 * 50 2 sprint/1 easy/1 sprint/1 easy/1 spint on 1:30

300 choice - middle 150 strong on 5:00

6 * 50 2 sprint/1easy/3 sprint on 1:30

Katie and Ben

1/2 hour meet warmup A or B

A/

100m worth of fast swimming warm down

50m worth of fast swimming

warm down

B/ 1 * 25 or 50 sprint Broken 200

warmdown