400 Pull - every 4th 25 Fly or Breast
300 50 Swim/25 K - 25 K gets faster each time
4 * 100 IM
1) K/S,
2) Dr/S,
3) Swim/Kick
4) Swim
3 * 400 descend on 6:00
5 min break/organize
8 * 250 IM Wheel on 4:30
1) 25/50/75/100
2) 50/75/100/25
3) 75/100/25/50
4) 100/25/50/75
or 1 of the following Plus 1/2 of 1 of the following
Breast or Fly
4 * 200 on 6:00 (in waves 3 min apart) best average
8 * 250 IM Wheel on 4:30
1) 25/50/75/100
2) 50/75/100/25
3) 75/100/25/50
4) 100/25/50/75
15 * 100 Free or back
1-5 descend on 1:30 +/-5
6-10 hold #4 5s faster
11-12 ascend on 1:30 +/-5
if doing it on second round 3 des/3 hold#2/3 ascend
16 * 75 back or free with paddles on 1:30
1) RA
2) LA
3) PBL
4) 50 DA with dolphin kick/25 Swim
5) 25 DA with dolphin kick/50 Swim
6) swim
last 40 minutes
Group A 800 swim with fins paddles and snorkel opt'l Group B
600 bridge Group C 400 IM K/S/Dr/S by 25/50 or 100
200 K 5m fast in and out of walls
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