Swim (freestyle) 15:00 [4] ****
slept:5.0 weight:104.3kg
warm up - facedown & backdown drills, 50m
vertical kicking without gear 15 secs on 15 secs off, four off
10minutes freestyle concentrate on key points, triggers, posture etc
finish with 50metres flat out triggerring on hip rotation and hand passing over top of head