Wednesday night

25 min warmup 500 Pull/Kick/Swim/Kick/Pull by 100 400 Build or negative split maintaining stroke count

300 Pull - every 4th 25 Fly or Breast

200 Kick strong

4 * 25 choice getting ready for:

Two waves,

2 * 75 max effort + 25 easy on 5:00

3 * 50 best average on 1:30 (50 easy on 2:00)

2 * 50 best average on 1:15 (50 easy on 2:00

1 * 50 fast

(50's should be faster then back 1/2 of 100)

While waiting or after

600 with snorkel every 4th 25 breast or fly

or 600 Back Swim every 4th 45 strong kick

5 * 100 Drill/Swim/Fast Kick/Swim by 100 choice of stroke(s) or IM

3 * 50 descend to 200 pace

Last 15 minutes

2 * (8 * 25 sprint on :25)