Warm Up:

1 x 400 @7:00 Choice Swim

4 x 100 @1:45 IM Drill

Fins on @30

6 x 50 @50 Free Kick Dec 1 -3 4 -6

4 x 50 @50 Choice Build (Free, Back, Fly) add 1 UW each 25

Snorkel Fins On

Aerobic Swimming:

3 x 400 @5:00 Free Pink

Pulling Gear

1 x 300 @5:00 Choice Pull

Race Pace Set:

4 x 150 @3:00 50 200 pace Get your time / 75 LSN / 25 Last 12.5 Fast

3 x 100 @1:30 Dec 1 -3 to Red

4 x 50 @1:30 Pace

Warm Down:

Relays Starts and or Open Turn work @10:00

1 x 300 Swim White

1 x 200 Social Kick

4 x 25 @40 No Breathing Slow Free