Notes
100m warm up FC,FC,BC,BC
150m FC drills with board
(50m kicking, 50m kicking with one arm outstretched, other at near end of board, 50m sidestroke kick only)
25m slow FC
pyramid FC: 25, 50, 75, 50, 25 (supposed to rest only between sets, but congestion meant we got more breaks than that)
25m slow FC
100m - FC, BC, FC, BS (direction : 4 lengths, do all 3 strokes, repeat one, go slow)
25m sculling, on back, head first