Wednesday June 25

4 * 100 with fins on 1:30 or +5 or 10

4 x 100 without on 1:40 30s

3 * 100 with fins on 1:25

3 x 100 without on 1:30

30s

4 * 100 with fins on 1:30

4 x 100 without on 1:40

30s

2 * 100 with fins on 1:20

2 x 100 without on 1:25

last repeat always fastest or maybe another stroke

kick boards on bulkhead

Six times through - last 3 rounds better average than 1st 3

100 Pull long on 1:40

3 * 25 on :30

1) build Pull , then

2)&3) kick fast no breathing last 5 m

or

2&3) fast pull non free

8/10 x 25 Fly with snorkel on 35 or 30

8 x 50 back - dolphin kick to halfway 1-4 descend on 1:10

8/10 x 25 Fly or breast with snorkel on :35 or 30

8 x 75 Pull alternate on 1:20, 1:30 or 1:40

1) 50 Back/25 breast, 2) 25 Back/50 Breast

8 * 100 IM kick 1) long, 2 fast

on 1:50/1:40 or 2:00/1:50 or :10/2:00