WC January 9th

Firstly, sorry for the lack of posting .. things have been a bit manic... so i will try to recap on this weeks sessions!

Monday

10 x 400

as:

2 warm up @6:15

2 swim @ 5:40

1 kick @9:00

2 IM @ rest 60 .. drill / swim the fly

1 pull steady @ 6:30

2 swim @5:40

Tuesday

300 fs / 200 kick / 200 pull / 200 IM drills / 100 IM

10 x (4x50 , 8x25) R30 after each set CHOICE

50s @ 1:15

25s @ 30

Cool down

I managed them all fly .. it hurt but felt great to have done 2km fly!

Thursday

200 fs / 200 kick / 200 pull / 200 IM drills / 200 build in 50s

5 x (5x100) as

set 1: 1 @ 1:20 4 @ 1:30 - rest 30 at end of set

set 2: 2 @ 1:20 3 @ 1:30 - rest 30 at end of set

set 3: 3 @ 1:20 2 @ 1:30 - rest 60 at end of set

set 4: 4 @ 1:20 1 @ 1:30 - rest 60 at end of set

set 5: 5 @ 1:20

200 kick

200 pull and paddles cool down