Wed Jan 10th

300 Swim on 5

4 * 75 kick descend on 1:30

300 Pull on 5

4 * 75 swim descend on 1:20

300 Kick (200 IM + 100 Choice) on 6:00

4 * 75 Pull descend on 1:10

4 * 50 1) 15/25/10, 2) 15/25/10

3 triangles - sprint to 15m lane returns together

6 * 150 on 2:30

100 build PBL/50 Swim with an overkick

or

125 breast - 2 * 25 streamline kick-->H-H/50 2K1P/25 swim

5 * 200 kick on 4:30

1-3 descend

4&5 hold. - 80 min to here

4*50, 3*100, 2* 200, 1*400, 2*200, 3*100, 4*50

Double up double down

Force a low stroke count

Be aware of your time