Sat June 28th

300

3 x 100 IM 1) K/S, 2) S/K, 3) S on 2:00 or 2:20

6 * 100 1) long, 2) strong, 3) high turnover on 2:15

Loosen up or Aerobic

7-800 Pull (paddles and/or snorkel optional

6-700 Swim

5-600 Pull with paddles

500 4 x (25 Kick/100 Build Swim)

3-400 Swim "neg split"

2 -300 Swim with choice of equipment

3 or 4 * 50 ascend from slowest 50 of goal 200

100 Choice

Push it for 200+ swimmers at OSC

2 x 75 fast from blocks within 1s of where you want to be for a 100 or... 200 at OSC

5 x 50 at 200 Pace on 1:30, 1:20, 1:10, 1:00

8-12 * 100 (easy 5min swim after each 4)

75 stroke A into fast stroke B or 75 build into swim with fast kick on 2:30