Turbo Thursday

1-3 * 400 SKDrS with fins

3 * 200 Pull descend

4 * 75 Kick (build and descend)

6 * 100 smooth on 1:45 sprint underwater K off last wall

up to 15m if and only if you can maintain tempo and speed

XYZ on 1:00/2:00/3:00

X = 25-75

Y = 50-150

Z=75-200

3 * 6 min circuits with 1 min transition

1) 5 fast turns (shallow end)

2) 3 times dive and glide (lanes 1-5)

3) 6 * 25 15/10 (lanes 6-10)

XYZ on 1:00/2:00/3:00

X = 25-75

Y = 50-150

Z=75-200

If arriving at 6:30 (Quebec Cup)

1 * 400 SKDrS with fins

3 * 150 Pull descend

4 * 75 Kick (build and descend)

XYZ on 1:00/2:00/3:00

X = 25-75

Y = 50-150

Z=75-200

3 * 6 min circuits with 1 min transition

1) 5 fast turns (shallow end)

2) 3 times dive and glide (lanes 1-5)

3) 6 * 25 15/10 (lanes 6-10)

XYZ on 1:00/2:00/3:00

X = 25-75

Y = 50-150

Z=75-200