Wed June 17

800 with fins - S/6 kicks/Br or Fly/Swim

3 * 300 descend on 4:20, 4:30...5:00

100-200 off

3 * 300 descend on 4:40-5:30 - every 4th 25 kick on front

A/

10 min with tempo trainers to find tempo for next set

try 3 or 4 x 50, 1or2x100-150

10-12 x 150 (pace time +/- 10s

1-3 descend on 2:50

4-7or 9 hold #2 on 2:30

last 3 ascend on 2:50

B/ (adjustments for CR)

8 * 50 1-3 descend then best average on 1:20 with fins 10m and bridges

or breast (flips and pullouts)

2 tiger sprints on 5:00

25's on 1:00 - from dive, great breakout then relaxed speed