Tuesday - Two days out

800 SKPS

2 or 4 * 25 (15/10)

4 * 50 @ 200 Pace

3 * 100 @ 400 Pace

2 * 25 15/10

30-35 minutes to get three times thru

1 * speed drill short rest into

50 @ 200 Pace Breast or fly (1-2s faster) - if it is easy go longer

2 * speed drill

200 stretch

400-300-200-100

1 broken into 25's one arm with and without fins

1 IM s-k-s

1 6 kicks

1 short axis drills

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