Sat Sept 30th

4 * 200 IM - finish and ready to start next set by 8:20

1) K/S by 50

2) Dr/S by 50

3) S/K

4) Swim

If not done yesterday

twice through on 4:20, 4:30 or 4:40

300 Pull 300 Pull with paddles - no wrist straps 300 Pull with paddles PBL + 30s

If you did the pull yesterday Choose 2 and one half of

8 * 25 head up free on 1:30 fins - paddles opt'l - fast catch

8 * 50 fast fly with fins from dive - maintain length and tempo or stop

8 * 50 Breast with fins and a dolphin kick

8 * 50 Back swim - kicking to 12.5m both way

Eight times through - start wherever

1) Triangle - Deep - outside 3

dive to bottom, flip, dolphin kick through surface - sprint to great touch

deep end is great but don't hurt your ears or be uncomfortable

you can go shallow, look out for lane ropes and quarter turn sprint to great finish

2) 30s Rd 1) push ups, rd 2) planks with shoulder taps, rd 3) kick throughs, rd 4) squats

3) 50m kick into vertical board and sprint Swim back - if you get the 10th board to the bulkhead pick a partner and swim them back. Shallow

4) 25 sprint underwater kick - Deep - middle 4