6 * 50 Pull 1-3 descend 4 * 50 Kick descend
3 * 100 IM (8/10/1/6) dolphin kicks
Work on weakness (short or long term) until 4:22
4 * 50 1) 15-25-10, 2) 15-25-10
If not going to OYJ
3 * (6* 100) on 1:40-2:00 last set best average
Swim easy then
2 * (2 * 50, 1 * 75 on 3:00) - FAST
WD
If going to OYJ
200 long Pull
6 * 25 1) 10m sprint, 2) 15m sprint, 3) 20m sprint
200 Build Kick
4 * 25 1) sprint drill, 2) 15m sprint - no underwater
200 IM (8/12/8/12 strokes per length by stroke) 2 * (15s sprint Kick on :45, 50 swim with build kick on 1:00) snorkel encouraged)
2 times thru
75 @ 200 Pace 10s
25 underwater
10s 50 from push at 200 Pace
100 easy
50 sprint from dive
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