1st 1/2 hr
8 * 75 1) fist/drill/Swim
2) scull/build
Twice thru all on 1:00
37.5 build
2 * 25 from center
50 from center
12.5 sprint to wall
3 triangles - dive to bottom, straight up and sprint back to wall
3 * 400 descend on 7:00 max 1&half - if paddles - knuckle paddles
2 * 200 1) off, 2) drill on 4:00
4 * 75 at 400 pace on 1:30
3:00 break
2 * 400 for time on 10:00
or
5*200 on 4:00 1-3 descend 4&5 hold
could be 75 stroke/25 long free/50 stroke/25 long free/25 stroke
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