Saturday morning

300 Pull 200 Kick - vary speed every 20 meters

100 swim 4 * 25 done as 15/10 500 choice or straight to distance

Sprint 4 times thru - must be 15 or over

25 sprint on 1:00 15m breakout and 10m easy swim 1:00

25m build kick then 25m sprint on 1:30

75 sprint - big paddles encouraged return equipment to start 3:00 and push into flip on 30 1 * out and in on :30 3 * 5s vertical kick/25s off

Distance

7 * 200 3:05 to 2:35 5 s drops each repeat or 3:15 to 2:45

or 3:30 to 300

2 * 800 - each 200 gets faster, 2nd 800 faster than first

Stroke

5 * 200 on 3:00 or 3:15 75 stroke/25 free or back/50 stroke/25 free or back/25 stroke

5 times thru

3 * 25 on :45

2 * 50 on 1:00 1 * 75 on 1:15