Wed Aerobic work

1500 continuous as:

3 x 500 (50 fly/100back/100choice/50br/200free)

1st 500 with fins

2nd 500 pull

3rd 500 swim

4 x 250 on 5:00 25 easy speed/open turn

15m underwater dolphin Kick and swim strong fins on: minimum 4 dolphin kicks off walls 50 swim with fins

50 sprint kick with fins

100 build with fins

20 x 100 - may round up for first 15 if last 5 are on pace not divisible by 5

5 descend on fpp + 15

5 on fpp + 5

5 on fpp + 10

5 on fpp

recovery

1000 with paddles - every 4th 25 fast surf kick on paddles or

1200 Pull

100 PBL

100 P

100 Pull with kick

100 PBL - RA/LA