Warm up!
300 as 25 scull 25 swim your choice 25 dr your choice 25 kick on your back!
10 x 50 as 2 x ( 1 Kick / 1 Kick/swim / 1 Swim/kick / 1 Kick ) K @ 65/70/75
K/swim on 55/60/65
Last 2 are just straight Kick Strong on 90 seconds
Main Set
2 x 4 x 25 Dr @ 45
50 swim build on 90
Round 1 = fly Round 2 = back
200 as 100 Im drill 100 choice swim
2 x 4 x 25 Dr @ 45
50 swim build on 90
Round 1 = Breast Round 2 = Free
* last 50 free is Fast
We had some rather suprizingly decent last 50 free speeds on this set so well done to everyone who swam hard!!
Some people got to this
4 x 100 pull....decend 1-3 and then number 4 was same speed as first one...these were on 2:15ish
Everyone else did 4 x 25 as :1 br. every 7th stroke @40
1 Underwater
1 only 2 breaths
1 underwater
Total Distance: Because not many people got to the pull ill disclude that but if you did you can know in your hearts :)!
1700m Nice and easy!!
Yearly Distance 7600m
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