Wed Oct 8

400 IM flow with fins

300 Kick 200 IM/100 stoke

4 x 50 IM switch

4 x 50 1) 15-25-10, 2) 15-25-10

3 x vertical kicking 5/5/10/10/15/15 - 30s off times thru

36 * 50 1-18) 2fast/1easy 19-36) 1 fast/2 easy on 1:00

or

30 x 50 on 1:10 1-15) 2 fast/1east, 16-30) 1 fast/2 easy

do this if PB slower than 32 or if it makes the difference to allow you to do stroke

100-200-300-400-300-200-100

alternate swim/Pull with paddles

Stroke A up to 400, Stroke B down

Option 2 or if not coming back to do workout above

12 x 100

3 with fins on 1:30

1 without on 1:40

2 with

2 without

1 with

4 without

5 * 200 Long/1 arm or Kick (fly) or 2K1P (breast)/25 or 50 build on 3:50

6 x 25 easy speed

16 * 75 Kick

4 on fpp + 10

4 on fpp + 5

4 on fpp + 10

4 on fpp