Post regionals - the start of summer swimming

3 * 100 descend,

200 100 Pull/100 drill with pull buoy,

3 * 100 descend

200 100 Kick/100 swim or drill with overkick (1000 m - 18 min)

12 * 125 IM

2 rounds on 2:00, 1 round on 1:45 +/- 10

1) 50 Fly Kick/25 of Back/Breast/Free

2) 25 Fly/50 Back kick/25 of Breast and Free

3) 25 Fly/25 Back/50 2K1P/25 Free

4) 25 of Fly/Back/Breast/50 of fast Free Swim

7/6 * 300 on 4:20, 4:40 or 5:00 (6)

1 - 4 descend, 5-7 or 1-4 descned, 5&6) strong

1) Pull with snorkel

2) swim with snorkel

3) swim

4) paddles optional