Sat 22/3/25 am G1-5

Warm up: (1500m/30mins)
[Fins]
400 ez loosen free with high elbow
300 back and free combo with 7+ uwk
200 BRS with fly kick tight glide
8 x 50 on 50 (ALT 1 / on 1 off)
On at P200 / Off technique
8 x 25 Kick sprints on 30

Preset: (2000m/50mins)
4 x 
- 2 x 50 on 70 kick 
- 2 x 25 on 40 FKOB 
- 6 x 25 on 40 BK 
- 100 IM Kick for a time on 2:30
Rds 1&2 Shoes / Rd 3 Socks
Rd 4 No shoes or socks
400 FS as 75 smooth swim/25 over kick 

Main: (2200m/50mins)
3 x
- 1 x 75 on 1:15 (1st 75 of 400/800m)
- 2 x 150 on 2:15 (Mid 300m of 400/800m)
- 1 x 75 on 1:15 (Last 75 of 400/800m)
- 1 x 50 on 60 (Match last 50 pace again)
- 100 recovery on 3:00

400 easy and lengthen recovery [Fins]

Turns work 

Total: 5700m