Tues Sept 12

300 Swim on 5:00

4 * 75 kick descend on 1:30 (or 1:45 3 * 75 + 25 to get back on pace

300 Pull on 4:45

4 * 75 swim descend on 1:20 250-300 Kick "-" 6:00

4 * 75 strong Pull (paddles optional) on 1:30 - no wrist straps if using paddles

Introduction to the "fun game"

2 waves of 6 * 100

Score = Pace time + fastest repeat + slowest repeat

- the real game is 10 * 100 - coming soon to a practice near you.

Last 25-30 min

300 (25 long drill/50 maintain stroke count)

2-4 * 25 strong

300 build 75's from drill to swim

2-4 * 25 strong

200 kick swim

2-4 * 12.5 kick underwater/12.5 swim