Wed May 4

400, 4 * 100, 4 * 50 descend (20 min)

20 * 25 on :45 (can double up on something and skip a stroke

1) superman kick to 1/2 way then flip into V sit scull

2) 10-15m fast underwater, then salmon drill

3) Back double arm - face underwater 4) Swim - face underwater

5 & 6) egg beater 7) fast hands 8) breast swim +15s 9 * 10) head up with fins and paddles

200 4 * 50 with fins and snorkel on 10s rest 400 4 * 100 with fins and snorkel

800 4 * 200 with fins and snorkel

400 4 * 100 with fins and snorkel 200 4 * 50 descend to max effort

- up to and including 800 long and smooth then gradually increase the intensity