1200 S/K/Dr/S with fins
3 * 300 with increasing effort
1) Pull
2) Pull with paddles
3) every 4th 25 Fly or Breast
6 * dive and underwater kick to 15m, 10 fast vertical dolphin kicks all on 1:30 (45 to get the dive and vertical kick in - 45s to get back to the wall
1) K on front
2) K on left side
3) K on right side
4) K on back
5) K on left side
6) K on right on right side
4 * 200 on 3:00, 3:15 or 3:30
100 Build Pull/50 Sprint Kick/50 Fast swim
Last 1/2 hour
3 rounds of
75 Fly build/25 back fast on 1:40 +/- 10s 50 back build/50 Breast long 25 Breast fast/75 Free fast
2nd round Kick fast on 2:00 +/- 10
3rd round Drill 2:00 +/- 10 4th round social K with fins on 2:00
Ella/Helena/Ryan
after dives
400 Choice
Helena & Ella 1x50, 1x25, 1x50 easy 100 between
Ryan, 1x50, easy swim, broken 200 fly (10s @ 50), optional sprint - warmdown between
Easy warmdown just 3:30-4:30 on Wednesday night
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