3 * 400 increasing effort
1) Pull
2) swim
3) Swim with fins and/or paddles
8 * 25 on :35
fins and or paddles
1-2 power cycles in each 25 - pulling as much water as fast as you can
Queens OYO until 6:35
2 * XYZ set in two waves
X= 25-75 on 1:00
Y= 50-150 on 2:00
Z=75-250 on 3:00
KBM
twice thru
Station 1 - 6 * 25 with chutes ?paddles?
Station 2 - 6 * 25 - 15s sprint Kick
Station 3 - 6 * 25 sprint underwater kick 1-4 with fins
Last 1/2 hour
Three times thru 300 Pull - rd 1) PBL, rd 2) Pull, rd 3) Pull with fins
200 KIck - rd 1 no board, rd 2 IM fast 5m in/8 m out, 3) with fins some fast/some slow
100 Swim - rd 1) IM 8/10/1/6, rd 2) choice, rd 3) fins
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