Tuesday Dec 10

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