The pool has returned to normal operation.
Warm Up: to 0620
- 200 Pull Mix
- 4 x (25 Kick IM, 25 Swim FS)
- 2 x (25 Drill FS, 25 Swim FS)
- 4 x (25 Kick FS, 25 Swim IM)
- 2 x (25 Drill BK or BR, 25 Swim BK or BR)
Kick Set:
- 4 x 50m Kick Choice on 1:10 or 10 sec
- 2 x (25m Sprint Kick Choice, 50m Swim Easy) on 5 sec
Main Set:
- 6 x (50m on 50, 55, 1:00, 1:05 or 1:10)
Choice Stroke – Work Stroke and Turns
(DB – FS on 50sec) - 4 x (75m on 1:15, 1:20, 1:25 or 1:30)
DB – BK on 1:25 - 3 x (100m on 1:40, 1:45, 1:50 or 1:55)
DB – FS on 1:40, swim <1:25 - 300m on 4:20
(DB – BK 5:05)