Fri Oct 4th

300 Pull on 5:00

4 * 75 Kick descend on 2:00 - big drops

300 Swim on 4:30

4 * 75 Pull descend on 1:30 big drops

300 Kick (200 IM/100 IM) on 7 - very long

4 * 75 Swim descend on 1:05 or 1:15 or 1:20 - small drops to very fast

Queens

400 long from pull/swim/Kick/Overkick with fins on 6:00

4 * 25 fast with fins on 1:30

300 Pull with paddle

4 * 25 speed drill on 1:30 - speed drill could just be a fast 25 (blocks/push/blocks/push)

200 long choice

2 * XYZ with 10 min easy swim between

X=25-75 on 1:00

Y=50-150 on 2:00

Z=50-250m on 3:00

KBM

24 * 75 on 1:30

1 sprint from blocks, 3 long

800 with fins kick/6K's on back/choice/6 kicks - Free

4 dolphin kicks off every wall