MTC Swim Warm up - 300 mix, 200 pull buoy, 100 kick board, 200 pull board, 4 x50 desc. Main - 3 x (4 x 100 desc, 4 x 50 desc) 200 pull. Cool Down 50 bk/br, 50 fly/bk Technique was not great. Best 100 1:58, 50 0:57. Was fast during the last set though.
MTC Swim Warm up - 300 mix, 200 pull buoy, 100 kick, 200 pull board, 4 x50 desc. Main Set - 5 x 400 swim/pull, etc. Cool down - 100 bk/br, 50 br/free, 50 fly/bk A little faster. Best 50 0:55 400 on 8:32, 8:46 and 9:02
MTC Swim Warm up - 300 mix, 200pull, 100 kick with board, 200 pull board, 4 x 50 desc. Main 5 x (100 pull, 100 easy, 50 fast, 50 easy, 100 fast) Cool down - 50 br/bk, 50 fly/bk. A little faster 50s best 0:58 and 100 best 1:58.