Monday September 8th, 2014

Warm up

• 200 cys (count your strokes) 

• 200 kick  10 metres blast/15m smooth

• 200 board touch

• 200 build

Pace work- main set

• 16×50 @p400 on 1:10

• 200 ez on 5

• 8×50 @p200 on 1:15

• 200 ez on 5

• 8×25 @p100 on :45

• 200 ez on 5

Stroke work:

20×25 fly with fins on :45

• 1-2) Biondi drill – similar to salmon but on surface

• 3) br every 3 for quick tempo and less undulation

• 4) br every 1 to fit in your breath

• 5) br every 2

3300 m