swim set

300 free 15 rest

200 kick 20 rest

200 swim chouce pull 15 rest

4x50s drill 15 rest

no1 work

2×50 as 25 kick 25 swim 10 rest

4×50 strong 15 rest

8×25 10 rest

1 easy

1 strong

free work

1×200 good technique work turns 20 rest

1×100 hard 15 rest

1×100 kick 20 rest

x3

easy swim down

this will keep you ticking over rhis week

this is for performance any over squad tweak the set a little bit