wc 23rd January

monday 23rd

lovely pyramid!!

100 @ 2 mins warm up

200 @ 3:45 warm up

400 @ 5:40

800 @ 12 mins

1600 @ 24 mins

800 @ 12 mins (pull)

400 @ 5:40

200 @ 2:50

100 @ 1:25

cool down

Tuesday 24th

300 fs

200 kick

200 pull

200 im drills

100 im

8 x (100 @ 2 mins, 75 @ 1:30, 50 @ 60, 25 @ 60)

set 1 - fly

set 2 - back

set 3 - bs

set 4 - fs

set 5 - kick with fins

set 6 - pull

set 7 - IM as 100 fly , 75 back, 50 bs , 25 fs

set 8 - IM as fly back bs fs , fly bk bs, fly bk, fly

cool down

Thursday

main set 6 x 100 max @ 3mins