Thur Mar 27 am

6 * 50 Bk K/Breast Swim on 1:00

8 * 25 on :50

1) 5& glide, 2) 5-8m build legs, fast strokes and scull, 3) 20m easy speed, 4) 15-10

4 * 200 descend with fins on 3:00

1) strong legs throughout, build arms

2) maintain stroke count

3) "-" split

4) Best you can

20x100 on 1:40 or 1:50

5 fly or breast -1free

4 fly or breast -1free

3 fly or breast -1free

2 fly or breast -1free

1 fly or breast -1free

or

25x100 Free or back

5 on FPP + 10

5 on FPP + 5

5 on FPP + 10

5 on FPP + 5

5 on FPP

200, 400 or 600 with paddles

25 fly (under water recovery)/50 Back/50 Breast/75 Free