Tuesday am

Speed and Power

300 Choice

2 * 100 IM (8/10/1/6 kicks)

3 * 50 descend to 200 Pace

3 * 25 descend to 100 Pace

1 * 25 15/10

18 minutes to here

Next 48 minutes

Breaststrokers to shallow end

do deep 4 lanes set then turning wall

Everyone else

From blocks approx every min so 5-6 times through in 24

1) From starting position jump FAR

2) OUT/IN 3) dive to bottom/dolphin kick up and pull through surface

4) 25m sprint - walk back

Deep 4 lanes

4 * (8 * 25 all out on :45)

1) Pull, 2) Swim, 3) Kick 4) Swim with fins

Last 20 minutes

8 * 100 on 2:30

50 long/25 build into 15m underwater fast off 75m wall