Warm up:
300 fc swim br 3 five fly kicks off each wall
2 x 150 as 100 bk swim 50 Brst swim on 3.20
3 x 100 choice kick on 3.00
Main Sets:
10 x 200 (working off the walls under water fly kick/ pull out)
(working on breathing fly every 2 fc every 3)
4) Fc swim on 4:00
3) IM swim on 4:30
2) Fc swim on 4:00
1)IM swim on 4:30
Warm Down:
100 easy swim
floating / turns
Land training :
club run aim to get a faster time then 27mins
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