Wed/Thursday

W/U:  200 swim

100pull

150 kick

50scull

Fins:

4/6 x150m  on :15 sec rest

as:  50 fly, 50 kick, 25 breat, 25 swim

Main Set:

4x300m  on :30 sec rest

odd:  pull

even: swim

controlled breathing 1, 3, 5, 7

C/D: 200 swim easy