3 * 800 with increasing effort on 13/12/11
1) max 400 free 2) 7m walls
3) fins an/or paddles (no wrist straps)
6 * 50 Bk Kick/Breast swim
10 * 75 Pull on 1:20
1) 50 Bk/25 Br
2) 25 Back/50 Br (Bk/Br/Fr if struggling)
60 * 25 (looking for 3-7 seconds throughout - as much fly or breast as possible 1 on :20 1 on :25
1 on :30 - slower strokes or streamlined kick
Be aware of kick counts/stroke counts and initiate turns when possible
10 * 100 (with fins) or 75 (without) best average on 2:30
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