400/600 as:
200 fr
200 as 25 scull/25 no free
200 3,5,3,7 breathing pattern by 50
8 x 50 @ 1:10
Odds - kick @side/ then sail or rock and roll drill (working on high elbows close to body)
Evens - best stroke drill
Main set:
2 x through: 1st round Free 2nd round B.S.
100 @ 140/145/150/2 230
50 @ 35/40/45/50 60 STRONG
1/200 @ 5/6min 6 min
50 @ 45/50/55/60 1:30
100 @ 110/120/130/140 ALL OUT
6x 50 1) fly/bk @10 rest
2) bk/br
3) br/fr
4-6 free smooth
Total Distance 2300m
Yearly Distance 7900m
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