Fri Jan 3 am

400 Free/Back by 100 fist/swim by 50

6 * 100 IM on 1:50 or 2:00

1&2) 8/10/1/6 kicks

3) with flutter kick

4) with dolphin kick

5&6) 8/10/1/6 kicks

3 * 200 with fins on 4:30

50 build fly kick 2 * 15m sprint kick/10 swim easy

2 * 5 and glide - swim easy

50 build to a fast turn and 10m sprint kick

1 * 200 as above - no fins

20 * 100 on 2:00

3 easy, 1 fast

3 x 5s on/10 s off vertical dolphin kick - 100 long swim with 5 dolphin kicks off wall