Monday September 29th, 2025

SP with HP and Queens

20 x 100 

• 4 swim on 1:45

• 1 fins on 1:30

• 3 swim on 1:45

• 2 fins on 1:30

• 2 swim on 1:45

• 3 fins on 1:30

• 1 swim on 1:45

• 4 fins on 1:30

Aerobic Power

12×150 – could pull the easy repeats (2:10 is 1:26/100,2:15 is 1:30/100, 2:20 is 1:34/100)

• 1 easy on  3:00

• 3 FPP +10 

• 2 easy on 3:00 then 2:50

• 2 FPP + 10

• 3 easy on 3:00 then 2:50 then 2:40

• 1 FPP 

P5 in shallow end

6×600 1 min rest between each 600

1. 300 steady even pace , 300 stronger even pace 1 min rest 

2. 3×200 dec 3:40

3. 2x(3×100 dec on 1:50)

4. 4×100 dec on 1:50 then 200 fast even pace

5. 3×100 dec on 1:50 then 300 fast even pace

6. 2×100 dec on 1:50 then 400 fast even pace

Wd tba