Tuesday Oct 24th

800 SKPS 4 * 75 descend with limited increase in SC on 1:15

4 dive from side out 5m underwater flip and dolphin kick back (25 minutes)

If returning tonight do this set

4 * 25 15/10 on 1:00

4 speed drills on 1:15

4 * 20 easy speed on 1:00

2 * 50 Sprint from a dive (10 minutes to get through everyone)

4 * 20 Easy speed on 1:00

4 speed drills on 1:15

4 * 25 15/10 on 1:00

Last 1/2 hour

4 * 100 on 1:20 with fins - 15m sprint underwater kick off the last wall

40s transition 3 * 200 A/descend 25 stroke/25 off/50stroke/25 off/75 stroke

B/ if free or back - third 50 fast kick, last 50 build - 10 min total

4 * 100 as above 3 * 200 ascend with long walls throughout

If not returning probably choose the set below, however a pure sprinter with regular attendance could legitimately choose the set above

4 * 100 Pull descend on 1:30 4 *100 RA descend on 1:35 or 1:45 4 * 100 LA Descend on 1:35 or 1:45

or

12 * 75 Pull on 1:20 or 1:30 (10)

1) 50 back/25 Breast

2) 25 Back/50 Breast

or

12 * 75 fly

6 times thru

25 on 1:20 50 on 1:30 75 on 1:50

extra 2:00 after 2nd and 4th round

Warmdown with

4 * 100 on 1:20 with fins - 15m sprint underwater kick off the last wall

40s transition 3 * 200 ascend with long walls throughout