Mon Sept 19

6 * 50 Bk K/Breast swim

IM wheel – Fly could be Kick, other adaptations apply on 4(1:36/100), 4:20(1:44/100), 4:40(1:52/100) or 5(2:00/100 only do 7) twice through – second round 10s faster (3:50, 4:10, 4:30, 4:50) aiming for 10s rest 25 Fly/50 back/75 Breast/100 Free on 50 Fly/75 Back/100 Breast/25 Free 75 Fly/100 Back/25 Breast/50 Free 100 Fly/25 Back/50 Breast/75 Free

4,6 or 8 * 75 with fins on 1:10 #1) 1st 25 streamlined Kick, #2) 2nd 25 streamlined kick. #3) 3rd 25 streamlined Kick everything else is swim

7 * 200 – can be mixed (ie every 4th 25 breast, each of the 6 repeats should be the same ) 3 on fpp +20, 2 on fpp+10, 2 on fpp

Last 20 min A/ 20 min continuous 25 back/50 breast 2K1P – keep it long B/ 20 min continuous snorkel and PB C/ 30 * 25 1 on :25, 2 on :30, 1 on :25, 2 on :30 – good chance to great strokes (fly?)