8th Dec - Swim (am)

Warm up -
4 x (1 x 25m freestyle, 1 x 25m breast stroke)

Build up -
6 x (1 x 50m lateral kick with fins, 1 x 50m single arm with fins (arm out in front)) - :15 rest

Core -
12 x 100m on 2:00

Warm down -
2 x (1 x 50m freestyle push & glide, 1 x 50m easy)

ok session kept between 1:40-1:45 on 100m, last two top 1:30s.