10 * 75 on 1:20
1) fist/drill/swim 2) scull/50 build
200 long pull 500 long pull
or 8 * 25 1) 10m sprint, 2) 15m sprint, 3) 20m sprint, 4) 25 sprint (OYJ swimmers just 4 then 100 SSS
200 build kick 400 strong kick or
8 * 25 1) sprint drill, 2) 15m sprint - no underwater
(OYJ swimmers just 4 then 200
200 IM (8/12/8/12 strokes per length per stroke)
3 * 200 IM (8/12/8/12) on 3:00, 3:15 or 3:30 or
6 * (25 15s sprint Kick on :45, 50 swim with a build kick) - snorkel - no board?
Last 1/2 hour
5 * 200 K 1-3 descend, 4 & 5 hold on 5:00 (1 & 2 - vary tempo)
OYJ swimmers -
2 times thru
75 @ 200 Pace 10s
25 underwater
10s 50 from push at 200 Pace
100 easy
50 sprint from dive
WD
9 * 50
1 on :35 + 5?
2 on :45 + 5?
1 on 40 + 5?
2 on 50 + 5?
1 on 45 + 5?
2 on 1:00 + 5?
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