Wednesday night

10 * 75 4 on 1:35, 4 on 1:25, 2 on 1:15

1) fist/Drill/Swim, 2) scull/50 Build

4 * 50 descend on 1:00 4 * 25 (15/10) on 1:00

5 * 100 descend on 1:30, 1:35 or 1:40

Main set - Aerobic power plus

Twice thru -

3 * 75 descend 1 * 100 - all on fpp (for 2 * 100)

3 * 75 strong

2 * 100

2 min break to rest and reorganize

2nd round on faster pace time or swim faster on same

8 * 25 smooth fly or breast or kick

800 SKPS - all with snorkel