MONDAY 28-Sep-20

1X 800 m IM (50 BR (3/3) + 25 BK BOTH + 75 FR - TW 9-7-5 + 100 IM K + 3X 50 FL/ 12 K -FR ) X2 800

16 X 100 m @1'40 K-FL (25 (3 short/ 3 med/ 3 large/ 3 med/ 3 short) + 15m MAX + 10m SCULL + 25 ROLL + 25 FAST) 4X @1'50/ 4X@1'45/ 4X @1'40/ 4X @1'35 FINS 1600

8X 150 m 1st - FR (40m P + 10m SCULL FAST + 40m Drills + 10m SCULL& Kick FAST + 40 FULL + 10 K-FAST) PADD R-B 1200

4X 200 m @2'50/3'15 FR (75 800 PACE + 25 SC + 50 400 PACE + 25 SC + 25 200 PACE ) 800

8X 50 m @ 1' 1st 10m OUT(U.W) + 30m EASY + 10 MAX 400

1X 200 m COOL DOWN 200

5000