morning
400 Choice
3 * 100 descend to PB +5
4 * 50 1) 15-25-10. 2) 15-25-10
8 * 75 build intensity throughout set - 4 on 1:25, 4 on 1:15
1) Fly/Back K/Breast 2) Back/Breast 2K1P/Free
three times thru
50 fast slight build with Paddles - PB optional on :40 or ;45
50 sprint swim and flip into 25 kick on :45 or :50
4 * 25 sprint choice on :35, :45, :55, 1:20 or :35, :45. 55 and 1:10
100 long on 2:00
4 waves - leaving every 30 sec - climb out after repeat and dive
15m sprint
20
25m sprint
35 m sprint (flip sprint to flags/flip and touch out
100 long
Evening
6 * 300 on
1) long turns on 5:20
2) alternating underwater turns and fast turns on 5:00
3) kick with fins - 6 fast kicks/12 smooth kicks (3 and 6 if breast) on 4:40
4) Pull with snorkel paddles optional on 4:20
5) same as 4 but 15s faster on 5:40
6) 12 * 25 1) RA, 2) LA, 3) swim
11 * 100 Back or Free 1-3) descend on 1:25. +5 or + 10 4-8) hold #2 on 1:15
9-11) ascend on 1:25
or
40 * 25 fly or breast (may switch at 1/2 way or at 30) on :25, or :30
200 - stroke A - very long, big finish
300 - stroke B - kick 400 - stroke C - swim 300 - stroke B - swim 200 - stroke A Pull - snorkel optional - SSS
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