wc 12th march

monday:

4 x (1000)

1 swim @ 16mins

1 pull and paddles @ 15:30

1 kick with fins @ 18 mins

1 pull

5 x 100 R15

fs

bk

bs

kick

swim

Tuesday

'the 200 fly challenge!'

400fs

300pull

200 kick

100 fly drills

main set done in waves (there were only 2 of us!)

1 x 200 fly

2 x 100 fly

4 x 50 fly

8 x 25 fly

1 x 200 fly

400 Pull & Paddles

100 back

Thursday

400 fs

300 kick with fins

200 pull & Paddles

100 bk / bs

10 x (300) as

3 @ 4:20

3 @ 4:10

2 @ 4:45 - as 100 hard, 100 easy, 100 hard

2 @ 4:45 - as 100 easy 100 hard 100 easy

200 cool down