Swim session Sunday 24th April

Here's today's session

Warm-up

200m  Continuous swimming made up of 50s breathing every 2-3-5-7 strokes
500m  The following set should be done twice (2x250m)
   * 50m    Pull-buoy arms only
   * 75m    Swim
   * 50m    Kick (arms front)
   * 75m    Swim 
Total 700m


Main set
4x400m @80% (rest 40s, 30s, 20s, 30s after each 400m set)
25m   Single arm (L)
25m   Single arm (R)
50m   Three strokes L, three strokes R
100m  Catch-up
100m Sprint
Total 1900m

Cool-down
200m  Of any other stroke but front crawl
Total 200m

Session total 2800m