Notes
Swam with DAM for the first time. started with a 300m warm up, 300 kick with fins and board, 6 x 50 with odds as drills and evens ascending speed. 4 x 25 with 10-15 rest in between, 2 x 50 with 15 rest, 100m all at fast pace then 100m easy then repeat sequence. Cool down with 100m.