Sat Nov 2

400 Choice on 8:00

12 * 100

3 rounds on 2:05, 1:55, 1:45 or 1:40

75 Fly/25 Back S

75 Back/25 Breast S

75 Breast/25 Free S

100 Free 25’s & 100 are fast and get faster each round

75’s are Rd 1 Build Kick, Rd 2) build swim, Rd 3) fast -3rd 25 Kick

or

12 * 100

RA/LA/K/D

1-8 with fins 1-4 descend on 9-12) without

30 * 25 on :35

6 * thru

1) Pull with paddles

2) S

3) K

4) S

5) Dive and underwater Kick

Last 1/2

800 Pull with paddles and snorkel

200 blast kick on 8

2 * 100 Blast kick on 5

3 * 50 on Kick ascend on 3:00 - at least last 2 dif stroke