Wednesday July 2

300, 3x 100, 3x 50 descend

6 * 25 1)kick accelerations from mid pool, 2) 15/10, 3) 15 build 10m sprint to great finish

6 x 200 1-3) Pull descend, 4-6) hold or improve stroke count and time on 3:00, 3L15 or 3:30

3 x 75 descend 5s drops to very fast, 50 faster, 25 easy on 6

300 kick on 7

3 x 75 Pull descend 5s drops to very fast, 50 faster, 25 easy on 6

300 swim long on 6

Hauch swimmers warmdown

3 x 75 kick descend, 50 faster, 25 easy on 7

300 Pull extreme length on 6

200 choice

2 x (2 x75,1 * 50 sprint) on 3:00

Warmdown +/- 5

50 on :40,

2 x 50 on 45

3 x 50 on 50

4 x 50 on 55

repeast dif stroke