900 - swim @ 15mins warm up
800 - swim with paddles @ 12mins
700 - pull @ 10:30
600 - swim @ 9mins
500 -swim with paddles @ 7:30
400 - pull @ 6mins
300 - swim @ 4:30
200 - swim with paddles @ 3mins
100 - pull @ 1:30
Tuesday
400 swim
300 pull
200 IM drills
100 IM
4 x (100 @ 2mins , 75 @ 1:30, 50 @ 60 , 25 @ 30)
a set on each stroke IM order
can't remember what we did after that!!
Saturday CABSC
400 fs
200 choice
100 @ 1:30
200 @ 3mins
300 @ 4:30
400 @ 6mins
300 @ 4:30
200 @ 3mins
100 @ 1:30
20 x (25) IM order @ 45 (reduced to 30 for last 8)
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