Q 6-7:30 am - 45 min swim KBM 4-5:30 75-90 min 200 choice 8 * 25 choice on :35 1-4 long 5-8 descend - never a better time to build good...

4 * 100 on 2 S/K/RA/LA or 50 Bk K/50 Br Swim 3 * 300 Pull with paddles descend on 4:15 or 275/275/300 4 * 25 15/10 Relay takeovers and...

800 IM with fins Fly Kick, Back 6K switch, Breast swim with dolphin Kick, Fr 6K switch 4 * 50 Back K/Breast Swim descend on 1:00 12 * 25...

3:45-6 (arrive to enter at 3:30) leave pool at 5:50) 600 with fins by 100 head position (breath every 5 if free) entry (free 30 degrees...