Wed Sept 18

800 with fins done as 50 swim/50 flow

Choose 2 of these 3 sets

4 * 500 swim or pull on 7:30

"-" and descend

4 * 400 IM on 7 or 7:30 (#4 straight 200 IM if 7:30)

1. with fins drop a stroke

2. any 200m kick

3. Pull - fly could be underwater recovery

4. Swim with 10s at the 75m mark of each stroke

36 * 50 on :50

3 fly, breast, PBL, K or K/S, 1 free or back

12*75S or 50 Kick

1 on 55, 2 on 1:10 or +5 or +10

1 on 1:00, 2 on 1:10 or +5 or +10

1 on 1:05, 2 on 1:10 or +5 or +10

3 on 1:20