Tuesday morning

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?