Tuesday/Wednesday 14th,15th

W/U:
300swim
2x50kick
200swim
2x50kick
100fist

Drill Set:
8x50m :15 sec rest
odd= 25 fly/25 back
even= 25 distance per stroke/25 fast

Main Set:
-Take 30 sec rest after each set
- pull should be negative split, finish strong
- 50 swims easy/build

1. 100pull :20 sec rest, 2x50 swim :15 sec rest
2. 150 pull : 20 sec rest, 2x 50 swim :15 sec rest
3. 200 pull :20 sec, 2 x50 swim :15 sec rest
4. 250 pull :20 sec, 2 x 50 swim :15 sec rest

cooldown:
4x50 25 back/25free