Warm up - 300 mix, 4 x 50 kick with board, 2 x 100 scull pull, 100 bk, 100 pull Main - 200 swim, 8 x 50 fast, 200 pull, 6 x 50 fast, 200 pull with paddles,
4 x 50 fast, 200 swim, 2 x 50 fast, 200 pull with paddles. Cool down - 100 bk/fr & 100 scull/fr
Okay but not at speed. 50's on 0:55 to 1:00 though 200 on 4:10
MTC Swim warm up - 200 mix, 4 x 50 kick with board, 4 x 50 pull, 4 x 50 desc. Main - 5 x100 swim, 5 x 100 pull, 10 x 50 pull, 10 x 25 swim, 500 swim. Cooldown - 2 x 50 catchup / fr, 2 x 50 bk/fr
Slow after the Christmas break. 500 time was 10:20 and had trouble hitting 1:00 per 50.