400 Free/Back by 100 fist swim by 50
9 * 100 (focus on body position build legs)
1) RA with paddle on 1:45 + 10?
2) LA with paddle on 1:45 + 10?
3) Swim with paddles on 1:30
200 dif stroke build
30 * 50 on 50
1-6) 1 fast, 1 smooth
7-12) 2 fast, 1 smooth
13-18) 3 fast, 1 smooth 2 fast
19-24) smooth
25-30) 1 fast, 1 smooth
or 300 Pull (breath every 5 if free 4 * 75 Kick descend 300 Swim 4 * 75 Pull descend 300 Kick “-“ split 4 * 75 swim descend – finish in 33 minutes
Choose 1 of (may do the same one twice)
8 * 100 Free or Back 25 build/25 6 kicks/25 strong/25 sprint kick no board or
6 * 100 Breast 25 3K1P/25 fast hands/25 strong 2K 1P/ 5 s then 25 fast or
2 * (3 * 25 fly, 1 * 50 fly, 3 * 25 fly. 1 * 75 fly)
6 * 100 on 1:45
- All smooth and easy except for 15m fast underwater off the last wall
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