MTC Swim Warm up - 200 easy, 3 x 100 bk/br , 4 x 25 kick Main set - 5 x 10 build, 200 pull, 5 x 100 pace, 200 pull, 12 x 50 3rd fast, 2 x 100 tempo Cool down - 100 easy, 100 pull, 100 bk/br, 100 mixed, 50 bk/br So so swim. 100s on 1:56 to 2:00
Warm up - 200 easy, 100 bk/br, 2 x 10 build. Main - 4 x 500 swim / pull, 4 x 100 build/tempo. Cool down - 100 easy, 4 x 50 bk/br, 3 x50 fly /bk Okay swim. Best 500 10:21. Form a little better.
MTC Swim Warm up - 200 easy, 100 bk/br, 200 pull, 100 build. Main Set - 3 x (200 pull, 500 swim pace, 100 build). Coll Down 200 easy bk/assorted. 4 x 50 bk/assorted. Okay pace at 10:25 for 500 with easy turns and bilateral breathing.