Tues June 20th

Takes about an hour to get through what is needed - allowing swimmers to prioritize sleep. Anyone is welcome to stay and have a long cool down.

300

3 * 100 descend

4 * 50 descend to 200 pace

2 25's building to a forced high turnover

1 25 at a forced high turnover

4 dive breakouts

max 20 minutes to here

twice thru

20m sprint on 1:00

25m sprint on 1:30

30m sprint in 20m easy on 2:00

timed 100 from a dive

twice thru

20m sprint on 1:00

25m sprint on 1:30

30m sprint in 20m easy on 2:00

timed 50 from a dive

optional sprint

Warm down - including drills for length