300 Swim
4 * 75 kick descend 300 Pull 4 * 75 swim descend - 24 min to here
6 * 50 1 sprint 5 smooth on 1:00 300 Pull with paddles - strong on 4:30
6 * 50 1 sprint/2 easy on 1:10
300 with fins (2 * 150 build and descend- 10s at 150) on 4:30
6 * 50 2 sprint/2 easy/1 sprint/1 easy on 1:20
300 100 PBL/100 off easy/100 PBL on 5:00
6 * 50 2 sprint/1 easy/1 sprint/1 easy/1 spint on 1:30
300 choice - middle 150 strong on 5:00
6 * 50 2 sprint/1easy/3 sprint on 1:30
Katie and Ben
1/2 hour meet warmup A or B
A/
100m worth of fast swimming warm down
50m worth of fast swimming
warm down
B/ 1 * 25 or 50 sprint Broken 200
warmdown
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