400 Free/Back by 100 fist swim by 50
300 Pull 75 reg/25 PBL - paddles optional
200 IM Kick no board each transition swim 10m in and 1 breakout stroke cycle out
4 * 25 (15/10)
20 min to here - even if you have to skip or decrease pace for 15/10
Assuming 3 groups of 10 - 20 min each round
Group 1 with a partner (oldest group do this last)
1 partner swims 50 with a chute, other without no rest after chute swim go right into the swim while your partner puts chute on. How many repeats can you and your partner get in?
Group 2 (oldest group do this first)
four times thru
4 * 25 kick 15s all out then swim easy on :45
50 sprint kick on 1:00
Group 3
20 * 25 very fast fly or breast on :55
all fly or all breast or 10 of each
WD
Reagan 6:30-7:30
800 with fins
400 Free/Back by 100 fist swim by 50
300 Pull 75 reg/25 PBL - paddles optional
200 IM Kick no board each transition swim 10m in and 1 breakout stroke cycle out
4 * 25 (15/10)
when ready but leaving 5 min for 5 * 50 on :50 WD
4 * 50 on 1:00 descend to 200 pace on #3 and hold for #4 (if #4 could be same time with fewer strokes that woudl be great
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