Due to the fact that there is no night squad this week, here are
two swim sets you are welcome to use:
1. 500m finger drag, 10 x 50m every 3rd lap hard, MS = 5 x 300m
on 20 sec (2 and 4 pull), 200m back/free.
2. 600m (75 easy, 25 hard), 200m kick, 8 x 25m sprint, MS = 8 x
200m on 15 sec, 400m pull cool down.