Wed Jan 8 pm

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