Wed May 3

12 * 200 descend in groups of 3 and throughout

30s between groups of 3

1-3) Choice on 4:00 4-6) Pull on 3:30

7-9) swim on 3:00 or 3:15

10-12) Swim with fins on 2:45 or 3

3 * 125 on 3:00 - all fast - Swim

75 fins + 2 * 25 no fins on 5s rest

50 fins + 25 fins + 2 * 35 no fins

25 fins + 4 * 25 no fins

5 min easy swim

repeat - all fast Kick on 3:25

400 strong Pull with paddles

300 smooth swim

200 IM Kick - long

100 6 kicks with fins

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