4 days left… then race time ! Rest, Relax then Rock! Monday January 27th, 2014

WARMUP:  1100m

• 400 easy with fins

• 300 pull

• 200 easy kick

8 X 25 on :40 *  Odds:  4 strokes Fly –> Free *  Evens:  Double underwater pullout –> Free

*** c13B do first 900 then join the main set.

 MAIN SET: 1500m

• 2 X 25 relaxed on :40; aim for maximum distance per stroke (dps)

• 1 X 50 ALL OUT from the blocks

300 ez recovery 100 scull

• 2 X 25 relaxed on :40; maximum distance per stroke

• 1 X 50 ALL OUT from the blocks

300 ez recovery 100 dab

• 1 X 25 with a turn ALL OUT from the blocks

125 ez recovery

• 1 X 25 with a turn ALL OUT from the blocks

125 ez recovery

• 8×25 from centre on :45 choice fast turns

2600 m