Wed Q practice afternoon KBM SP see yesterday's post

10 * 75 on approx 10s rest

1) fist/Dr/S

2) 25 Scull/50 build

5 * 100 Kick 1-3 descend, 4 & 5 hold

8 * 25 on 40 build to 20m then fast finish

300 Pull 50 Fr/25 Bk/25 Br or 25 Fr/50 Bk/25 Br

8 * 25 15 strong/10 long on :45

400 Kick "="

8 * 25 1) 25 build, 2) 15/10 on :50

400, 300, 200, 100

use each stroke once

use drill, pull, kick and swim

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