250-300 Pull on 5
4 * 75 kick descend on 1:30
300 Swim on 5
4 * 75 descend on 1:20 - If Free Pull & breath every 5
25 min to here
20 min circuits
A/
100's swim with fins (min 5 dolphin kicks off walls)
(IM, choice, IM order, pace time - depending on group)
B/
Three ?? times thru
25 sprint from dive/break/8m sprint Kick from push/finish 25
25 sprint from dive/break/8m sprint Kick from push/finish 75
2 * speed drill
C/
3 * 300 ascend - if racing at skins or OUA DPS, tight off walls
or
IM turns
or
single stroke turns into great breakouts
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