Wed Jan 18

400 Choice

4 * 50 fast turns <==> dive to bottom - streamline sprint kick to surface for height with 1 pull

8 * 25 on :35 - choice

4 * 6 * 25 all out on 45 done in two waves

If racing in Markham tomorrow 90% or 100 pace. Otherwise ALL OUT!!

Rounds

1) kick

2) Pull

3) Swim 4) swim with fins

5 * 100 at 400 or 800 pace 400 Pull descend snorkel and paddles if free, slicing paddles if Back or every 4th 25 Br or Fly

300 with fins 10m walls - rest or open turns as needed

200 IM kick

100 PB low - don't be saggy