W1/D4

Warm Up 400m Choice 300m Kick 200m Pull 100m IM choice drill *max 15 sec rest between each set Main 4 x 100m Pull on :20 RI *PD & SN *@ 130- 140 HR 2 x 200m K on :20 RT *50 smooth *50 strong *50 smooth *50 stronger 50m Choice 4 x 50m Sw on :20 RT *w/ 2 beat kick *Min stroke count (max 3 dolphin kicks off each wall) 6 x 100m Sw on :25 RI *odds: @ 130 - 140 HR *evens: N/S by 2 sec (approx) Swim Down 200 Choice