Friday 31st Oct Swim Set - Pre carnival session ( speed/recovery)

300 Warm up f/s.. as

100 kick

100 pull

100 swim

4 x 50's - 25 fly/ 25 f/s @ 1:15

4 x 50's - 25 back/ 25 f/s @ 1:15

8 x 25's with parachute 100% effort @ 1:15min

6 x 50's with fins 25 easy 25 v fast f/s @ 1:30min

4 x 100's 50 drill f/s hand under board , 50 swim 1 breath every 5 @ 2:20

200 back stroke with fins

100 swim down

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