Long or short… Thursday night May 28th

LONG SET

• 800 – split 12:00

• 2×400 descend and be faster than 1/2  6:00

• 4×100 decend 1-4 on 1:30

• 2×400 faster than previous set 6:00

• 800 for time

SHORT SET – 5 times through IMO 1-4 then choice

• 8×25 alternate drill  and swim :35

• 6×25 at p100 on :30

• 4×25 descend to sprint kick :40

• 2×25 with high stroke rate :35

then dives with Keith.

Long set is 3600m   Short set is 2500m