Sat morning 8-9:30 am

400 Choice

4 * 75 descend breath every 5 if free 6 * 50 IM switch 4 * 25 15-10 (25 minutes to here)

Group A (oldest 1/2) starts at #2 goes to #9, Group B starts at #1 goes to #8

#1) 200 easy on 5:00 #2) 8 * 25 sprint on :30

#3) 200 easy on 5:00 #4) 4 * 50 descend with paddles on 1:00 #5) 200 easy with fins on 5:00 #6) 8 * 25 sprint with fins on :25 #7) 200 easy with paddles on 5:00

#8) 4 * 50 fast - with minimum stroke count #9) 200 easy on 5:00

Everyone all together - 6 * 75 sprint on 2:00

Warmdown