Wed Sept 6th

400 Choice

4 * 100 (IM? SWim and or drill?)

4 * 50 descend - 20 minutes to here

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

12 * 100

3 * 100 descend on X + 10

6 * 100 hold #2 on X

3 * 100 ascend on X + 10

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

use a dif stroke for each distance

use drill, pull and kick