Similar routine to last week but clearly needed some sprints in the mix. And still too early but remember the glow afterwards?
200 crawl warm up 100 back Technique 2x50 with no breath within 4 strokes of approaching wall 2x50 with flip turns (yeah, you read right) no PB 4 @ 1x50 technique + easy with PB (head up, finger trails, alternate hands, fast pulls) 20 secs rests 4x50 crawl look up every 9th stoke with PB 400 crawl no PB, (100 slow, medium, slow, fast x 4)
200 look up every 9th stoke with PB Repeat as much as you can because let's face it this is still less than the swim in some triathlons!
100 cool down free style