W4/D4 Thursday AM

Warm Up - Swimmer Choice 'feel good to move' Set 1 - Fly: 30 x 50m repeats (@200 Pace) 30 sec rest between repeats 10 to 15 min recovery Set 2 - Back: 15 x 75m repeats (@400 Pace) 30 sec rest between repeats (3 sets of 5 with 60 sec rest between sets) 10 to 15 min recovery Set 3 - Free: 15 x 75m repeats (@400 Pace) 30 sec rest between repeats (3 sets of 5 with 60 sec rest between sets) 10 to 15 min recovery Warm Down - 10 x 25m easy underwater kicking, concentrate on form