Monday October 3rd,2022

800 SKPS

4 *400 IM broken

25’s are fast 100’s are long and smooth (breast can be done with dk)

1) 4 * 25 fly fast :30 100 back – 5sr 100 breast -5 sr 100 free – 20-30sr

2) 100 fly (fast kick optional ) 5 sr 4 * 25 fast back :30 100 breast 5sr 100 free 20-30 sr

3) 100 fly (fast kick optional) 5 sr 100 back 5 sr 4 * 25 fast breast :35 100 free 20-30 sr

4) 100 fly (fast kick optional) 5 sr 100 back 5 sr 100 breast 5 sr 4 * 25 free fast :25

18 * 50’s kick

1-6) build 50’s and descend on 1:10

400 done as 200 Swim/200 Pull

7-12) on 1:05

400 done as 200 Swim/200 Pull

13-18) on 1:00

0-400 warmdown depending on time