Wed Feb 25 aerobic

10 x 75 on 1:30

1)  5m off every wall

2)  5,5,10

3)  5,10, 10

4)  10, 10, 10

5)  10, 10, 15

Repeat

8,8 or 7 x 100 IM on 1:45, 1:50 or 1:55

8,10,1, 6 kicks off walls

4 x 200 pull descend on 3:00

5 x 700, 750 or 800 on 10:00

1-3 descend (whatever equipment helps) 

4 broken at 200 for 10s

1 min rest

5 broken at 100 for 10s holding 800 pace

or

20 x Fly or Breast  or IM

3 x 25, 1 x 50 fly on :30, :25, :25, 1:10

8 x 125 on 2:30

75 build pull – drop PB and swim fast/10s great breakout and swim off stroke

9 x 50 with fins 1 on :35, 2 on :50