wc January 16th

this weeks been a tricky one, with work, trips to london and random half sore throats all contributing to a slightly reduced amount of swim time... but we made sure we worked hard when we did make it in!!

Monday

4 x 300 warm up

swim @ 4:45

Pull & Paddles @ 4:30

Pull @ 4:30

swim

main set:

100 @ 1:25

200 @ 2:50

400 @ 5:40

800 @ 12 mins

400 @ 5:40

200 @ 2:50

100 @ 1:25

then a steady cool down (can't remember how much lol!)

Thursday:

10 x (100, 200, 50)

set 1 : 100 @ 1:45, 200 @ 3:15, 50 @ 1:15

set 2, 3 and 4 : 100 @ 1:20, 200 @ 2:50, 50 @ 1:min

set 5, 6 and 7 : 100 @ 1:25, 200 @ 2:45, 50 @ 1:min

set 8, 9 and 10 : 100 @ 1:25, 200 @ 2:50, 50 @ 45

200 kick

200 pull

200 swim