wc 19th march

Monday - 4.5km straight swim .... YAWWWWWN!!!

Tuesday -

5 x (200) as

1 warm up @ 3:30

2 pull @ 3:15

2 kick @ 4:30

4 x (500)

2 Pull & Paddles @ 7:30

2 kick with fins @ 8:45

Thursday -

400fs

300 pull

200 kick

4 x 25 build

30 x (100) alternating 1 @ 1:35 then 1:25 then 1:20 (repeat until you have done 30!)