Head up free for warmup – Monday January 19th

20×50 on 1:20

• 8×50 free –  first 12.5 of each length is head up free working on your catch…. then drop your head

• 6×50 breast head up fast hands with flutter kick for 25 then breaststroke

• 4×50 back 25 drill/25 forcing water over face

• 2×50 fly breathing every stroke

30×25 each set of 10 the same – all at p100 +1 breast or fly set 1 only

• 4 on :45

• 4 on :30

• 2 on :25

• 1min 10 sec rest

• 4 on :45

• 2 on :30

• 4 on :25

• 1 min 20 sec rest

• 2 on :45

• 4 on :30

• 4 on :25

• 1 min 50 sec rest

100 choice for time

• 600 with fins smooth

• 400 pull with paddles

• 200 swim with snorkel

• 100 kick

3150 metres