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@dooks
last night's middle lanes set.
800m warm up. 20 mins alternating front crawl and own choice.
500m butterfly kick. odd lengths “dolphin” (underwater legs only with fins) even lengths on the back.
3x200m front crawl pull with a pull buoy on 3 minutes.
8x50m back stroke pull with 5 seconds rest. odd lengths catch up. even, roll and hold.
3x200 front crawl pull with pull buoy and paddles. 10 seconds rest between sets.
8x25 breast stroke sprints on 1 minute.
3x200m front crawl with fins and paddles. 10 seconds rest.
100m easy
1x200 front crawl sprint with fins only.
(90 mins. 4000m)