Tuesday 26th
12 × 75 @1.30 rotating IM

4×200’s @3.00 or 3.20
4×100’s @2.30 kick
8x( 25 scull into 3×50’s @40 into 25 max @60)

15 minutes of passing at the covers

Thursday 28th
4 × 200 swim, pull, kick, drill
6 × 25 head up (speed drill)

3 rounds
6 × 50 descend 1-3
4 × 50 sprint + jumps at the flags
3 × 50 descend 1-3
4 × 50 sprint +jumps at the flags

15 minute passing