MTC Swim Warm up - 300 mix, 100 kick, 4 x 50 desc, 4 x 50 IM/fr Main - 2 x (10 x 25 fast, 200 pull, 2 x 100 tempo, 100 bk/br, 50 easy) 2 x100 steady, 200 pull, 2 x 100 steady. Cool Down - 5 x 50 bk/br
Speed good 100s on 1:59 - 1:52. 25s omn 0:28 to 0:25. Bk/br best 1:22
MTC Swim Warm up - 6 x 50 choice, 200 pull, 2 x 100 swim, 2 x 50 kick with board Main set - 5 x 100 desc, 2 x 250 pull, 5 x 100 tempo, 5 x 100 desc. 200 pull. Cool down - 7 x 50 bk/br
Speed good. 1st 100 desc 2:17 to 1:50, 2nd 2:17 to 1:53. Tempo on 1:59 Best bk/br - 1:20