W4/D5 Friday Am

Warm Up - Swimmer choice 'feel good to move' Set 1 - Free: 15 x 100m repeats (@400 Pace) 20 sec rest between repeats (3 sets of 5 with 60 sec rest between sets) 10 to 15 min recovery Set 2 - Back: 15 x 100m repeats (@400 Pace) 20 sec rest between repeats (3 sets of 5 with 60 sec rest between sets) 10 to 15 min recovery Set 3 - Free: 15 x 100m repeats at (@400 Pace) 20 sec rest between repeats (3 sets of 5 with 60 sec rest between sets) Warm Down - 10 x 25m easy underwater kicking, concentrate on form