Warm up- 3 x 50 breathing 7 @ 1:10/1:30
100 ch rounds 1 and 2, 3 = IM @ 215/230/245
2 x 25 10 m - 15 m under water @ 30/45
Main set
2 x 200 pull @ 330/340/345
6 x 25 Catch up with fists @ 45/50 work on holding the water at top of stroke
3 x 100 @ 135 / 1:40 / 1:45 /2 /210
50 strong but not all out working on solid technique
6 x 75 odds : 25 fly kick/ 50 Single Arm fly
evens : 25 back/25free/25 breast @ 1:45
Some did a tiger spring others just did ~100 m warm down with some scull.
Total distance 2000m
Yearly Distance 3700m
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