Monday 17th October

10 x (400)

done as:

Warm Up - long strokes

Drills (as 25 drill 25 swim)

Kick

fs with fins (100 hard, 100 med, 100 med/easy, 100 easy)

pull (100 easy, 100 med, 100 firm, 100 hard)

IM (done as 4 x 4x1 continous)

Pull & Paddles

fs - 85% effort

cant remember lol!

Mixed strokes easy