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Thursday Oct 2nd P5 and Senior

200 as 50drill/50swim/50kick/50swim

12×25 count your strokes free – under 20 strokes :45 6×50 IM switch 1:20 1)fly/bk 2)bk/br 3)br/fr

20×75 on 1:10/1:15 or (18) on 1:20/1:25 or (16) on 1:30 8 then 1 min rest 6 then 1 min rest 4 then 1 min rest 2

SPRINT Coach start (approx 1:30) 15m FTB 35m kick start 25m FTB 25m from a push 35m FTB 15m kick start 50 FTB

WD – 20X25 DK WITH FINS SURF @ :45 RIGHT @ :45 BACK @ :45 LEFT @ :45 UNDERWATER @ 1:00

Total – 2600-3000m