Plain old testing main set.
6×100 as 75 fs/25 no.1 non fs
10×50 FS Kick
Sub Set (with fins & paddles):
16×25 in IM order on 30sec as
2x 12.5m easy/12.5m Sprint, 1x sprint, 1x easy
20×100 FS on 2:00
Take times to work out average!
This free workout was provided by Haddington and District ASC Head Coach Senga Restorick.