Wed night speed

800 6 Kicks per side Free and back with fins or ??

600 choice of drill(s) no fins

600 IM pull Fly underwater recovery- Free alternate 25 long/25 hight turnover

300 25 Back/50 Breast/50 Back/25 Breast - back build/breast long

3 * 100 descend to 200 Pace

6 * 25 with fins - fast arms

6 * 25

1. dive 5 kicks/2 stroke cycles/4 kicks - glide

2. 5 fast kicks and glide for distance

200 choice

50 sprint

2 * 25 sprint

8 * 50

35/50/40/50/45/50/55/60 or +5