Tuesday morning

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