Wed May 11

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