10 * 75 on 1:30
1) fist/drill/swim 2) 25 scull/50 build
300 Swim on 5:00
4 * 75 Swim descend to 90% on 1:30
300 S/K by 25 on 6:00 - underwater is good!
4 * 75 Swim descend on 1:20
300 Swim each 100 gets faster on 5:00
4 * 25 build Kick to full speed and sprint 5 strokes on 1:00
10 * 100
1-3) descend on 1:30 +/- 5 or 10
4-7) hold #2 on 1:20
8-10) ascend on 1:30
3 triangles
3 dive and flip at flags
Start turn finish relays
Relays
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