200m Choice
3x66m choice kick
4x33m Free descending

3x66m Free – min stroke count
6x33m Free -Fast @ 1:00
(Repeat 2x)

6x33m Back kick with fins
4x133m [66m Fr drill – 6 side kick n pull leading arm / 66m Free swim]

200m Free
200m Free, 6 stroke fast, 6stroke easy
4x133m 1.choice, 2.Free

4x33m Free (Descending) @ 1.00
4x33m Free kick
(Repeat above 3x, third set on Br)

4x66m free w fins – 33m side kick, lift to high elbow for 10 kick n rotate/33m Free w slow lift recovery

Masters II

333m(10) 33m Free/33m 3Rt/3Lt
200 33m Free/33m SL kick

Choice (no Free) repeat 2x
4x66m Choice Swim – 70%
4x33m Choice kick

4x200m Free Pull (no kick) 1 set w buoy n 1 set wo

Masters II 18/8 Monday

3x200m Free swim/pull/Swim

Free drill w fins
6x33m Side kick, Recover n rotate after 12 kick
6x33m side kick, lift and decent arm to high elbow for 12 kick n rotate
6x33m Free w slow lift recovery

12x33m Kick – Alt Free/Breast
12x33m Free 15 Fast 15 east @ 60s

Masters II
3x133m Swim / kick / pull

400, 300, 200, 100 Free – maintain a constant pace

2x100m free kick

4x33m Br pull w bouy
4x33m Br pull w/o bouy
4x33m Br 1P1K w glide

3x200m free/Choice swim
6x66m Br @ 1:45
12x33m Free w paddles 15m Fast @ 50-55s
4x200m free pull w bouy (no paddles) R 30:

Masters II
200 Fre
200 choice
5×66 Kick fr/bk

8×100 Free 80%@2:30-2:45
10×66 Choice (4x Br 1x Bk)
Ezy free

Happy National Day

Masters II 6/8 Wednesday
200m Free (3rd length Min stroke count)
12x33m Free kick w flippers
3x333m 1. Pull w paddle, 2. Pull wo paddles, 3. swim

2x33m Fr side kick, R/L
2x33m Fr, 10 side kick n 1 arm pull, R/L
2x33m Fr – 10 side kick n 2 arm pull, R/L
(2x)

200m Choice
2x(66, 133, 200) 1st 33m Back – Free R-15s
4x200m Free pull w paddles (last 33m fast)
8x33m Kick 15 Free / 15 Br

Masters II

200m Free
4x33m Fr Kick
200m Free Pull
4x33m Kick

2x[6x33m] Free w fins (6 beat) @45s
12x66m Free @ 1:20 / 1:30

4x66m 33m side kick- 8k n switch / 33m Free- roll