Morning practice
400 change equipment and reduce SC by 100
400 as above - dif stroke
300 IM K (200 + 100)
4 * 75 - first turn long, 2nd turn fast
A/
5 sprint turns 4 * 15s blast kick and walk in shallow end
3 * 50 on 1:30 with paddles and fins
B/
2 * 8 * 25 sprint on :25 in 2 waves
C/ underwater sprint kick on 1:00
2 * 10s vertical kick on 30s
3 * 25, 1 * 50 on 1:30 as fast as you can maintaining DPS
Everyone repeats B in deep end
Evening practice (or if someone wants to go long and can't make Thur night
3 * 400 (24 min) 1) 150 long swim or pull/50 kick no board
2) 75 build into strong 25 (at least 1 of each stroke, double up on 2 strokes
3) 3 * 200 descend
Twice thru with 3 min break (swim to how you feel - could just be getting in the meters if you have been ill or beat up)
could certainly incorporate different strokes like last 25 fly or breast
3 * 300 descend on 4:30 +/- 15s
200 long on 4:00
1 * 400 holding pace of last 300 on 5:30 +/- 30 300 fast with choice of equipment on 6:00 or 250 on 5:00
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