Wed Nov 29

2 * 200 descend with fins - Choice but... arms underwater throughout

ie underwater recovery,

3 * 200 descend kick - fast 5m in and out

4 * 200 descend pull - 1/2 hour to here

400 "-" maintain stroke count

400 Pull with paddles better stroke count

KBM

12 * 25 on 1:15

1) 10m sprint - no underwater

2) 15m sprint

3) 20m sprint

Queens

5 * 200 2 on fpp + 15, 2 on fpp + 10, 1 on fpp

100 off stroke

7 * 100 2 on fpp + 10, 3 on fpp + 5, 2 on fpp

100 off stroke

10 * 50 3 on fpp +10, 4 on fpp + 5, 3 on fpp