Thur Oct 22

5 x 200

1) 4 x 50 descend fist closed on 1:00

2) Pull on 3:00

3) Paddles on 2:45

4 & 5) Paddles and fin on 2:30

4 x 50 kick with board way out front (snorkel)

Finish by 6:35

10 minutes to get 2 tiger sprints in

6 x 25 on 3:00

1) sprint swim

2) sprint underwater kick

last 40 min

3 x 400 descend on 6:15

4 x 200 descend on 2:55 starting at 1/2 way of last 400

5 x 100 descend on 1:30 starting at 1/2 way of last 200

or twice thru

with fins

4 x 25 easy free on :30

3 x 25 sprint underwater Kick on :35

3 x 25 easy free on :30

2 x 25 sprint underwater kick on :35

2 x 25 easy free on :30

1 x 25 sprint underwater Kick on :35

fins off and 4 x 50 no free on 1:00

then

75 sprint on 2:00

50 same pace on 1:30

25 same pace on 1:00

repeat Kick

repeat Swim

repeat Pull

repeat Swim