Wed Feb 21

800 S-K-Dr-S with fins

5 * 100 IM on 2:10

1. K/S by 25

2. S/K by 25

3. Swim with dolphin kick throughout

4. Swim with flutter kick throughout

5. Swim

5 * 200 descend on 3 (free) or 3:15

Fly or breast = 75 stroke/25 Free/50 stroke/25 Free/25 Stroke

5 * 100 on 2:30 - holding 1/2 of best swim from above

Fly and Breast place a priorty on length

300 Pull on 5:00

4 * 50 kick descend (2s drops) on 1:10

300 Swim on 5:00

4 * 50 Pull with paddles on 1:00 (2s drops)

300 IM Kick

4 * 50 swim descend (2s drops)

8 * 50 from centre build into walls and fast turns on 1:30

- 5s vertical kick before each repeat

Warmdown

3 * 75 on 1, 1:10, 1:20

4 * 50 on :40, 50, 60, 70

8 * 25 on 20, 30, 25, 30, 35, 40, 40, 40, 40