Thursday base work

300, 3 X 100, 3 X 50 descend

6 or 7 X 400 - go for it on 7 iff you are feeling better than you thought

5:40 to 4:40 or + 10 or +20 or + 30

8 * 50 build free into fast flip and fast stroke on :50

6 * 50 fast turns on 1:10

4 * 50 descend to 200 pace - 2 X push, 2 X dive

6 dives 1) dive, kicks and glide, 2 breakout

W/D

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