Wed June 21

300, 3 * 100, 3 * 50 descend

4 * 25 (15/10)

9 * 200 on 3, 3:15 or 3:30

3 smooth, 1 build stroke

2 smooth, 1 strong stroke

1 smooth, 1 fast stroke

twice thru (2-3 min between rounds)

6 * 25 K on :25 or :30

1 * 50 kick on 55 or 1:05

4 * 25 K on :25 o

2 * 50 kick on :55

2 * 25 Kick on :25

3 * 50 kick on :55

may do 2nd set with fins

300 Swim smooth - start of every 4th 25 sprint dolphin kick 7-15m off wall

4 * 75 PBL or pull (alternate 25 Bk/50 Br and 50 Bk/25 Br on fpp 4 * 75 as above plus 10s