5.5km build long course swim

Evening Weight Training

Lunch Run with drills and hills post swim

6km aerobic long course swim

Afternoon Swim

HR monitor died halfway through so time off my watch on my bottle 

300m Choice

8 x 100m as:
2 x Corpse/Side Kick or Scull-Fr
2 x 616 or YMCA-Fr
2 x BA or Broken single arm-Fr
2 x Build 25s

4 x 50m Pull alt first 15m!/last 15m! @ 50s

8 x 200m as:
2x Fins + Padds
2x Swim LT1
2x Pull-Padd
2x Swim 50 on/50 off

4 x 200m as
3 x Choice Drill-Fr, reset stroke
1 x Build 50s

4 x 50m Swim alt. first 15m!/last 15m! @ 50s

4 x 500m
1. Fins + Padds
2. Swim alt 100 Z3, 100 Z2
3. Padds
4. Swim Build 100s

100m W/D

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Matthew Wright

6km aerobic long course swim

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5.5km build long course swim

Evening Weight Training

Lunch Run with drills and hills post swim

6km aerobic long course swim

Afternoon Swim

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