Tues morning speed

300

3 x 100 IM 1) with flutter, 2) with dolphin K, 3) Regular kick

3 x 50 descend

4 x 25 15/10

EBSC 25's

Fly on 40, 30, 20 Back on 40, 30, 20.....

4 x activation walk backs on 2

Choose from

10 shoulder taps dive in and strong free

10 squats and 5 strong underwater breast kicks then swim

10 hollow rocks and strong fly

6 log rolls and 25 Back (from dive)

4 speed drills on 2:00

4 x 25 at 50 pace, 1 x 50

3 x 25 at 50 pace, 1 x 50

2 x 25 at 50 pace, 1 x 50

1 x 25 at 50 pace, 1 x 50 all on 1:15

2 rounds of 3 waves of (8 x 25 sprint on :20) 2nd round with fins