Working on IM turns 2800m 10/11/16

Warm up

4x 200m (100m FC/50m fly drill/ 50m FLY) 20 R

4 x 200m IM Kick up Swim down 30R

4 x 25m FC K 800m pace 5 sec rest

4 x 25m FC K 100m pace 15 sec rest

4 x 25m FC K 25m pace 30 sec rest

Main – working on IM turns going hard in and out of wall.

6 x 50m (FLY/BK) 1’10

6 x 50m (BK/BR) 1’15

6 x 50m (BR/FC) 1’10

6 x 100m IM

Cool down

200m FC K