T2 SUNDAY

7.00 – 8.00

Dist:               Time

3 x 50 FC Smooth

2 x 50 BK slomo

1 x 100 BR 2K1P

2 x 25 FLY Single Arm

400m              8/10

 

800m FC Swim        (Club Champs)                                                        12/15

4 x 200m                                                                               TRT                5

CHOICE                                                                                                        20

T3

Same warm up then:

2 x 150 FC as                                                                                                6

 

50m Kick 50m Pull 50m Full Stroke

 

2 x 150 CH as above             6

STFs

Plunge/Cat & Mouse

 

A handful did the 800m swim challenge