Warm Up

1 x 400 on 7:00 - Choice

1 x 300 on 5:00 - IM 25 Drill, 25 Swim

1 x 200 on 4:00 - Kick with Board

1 x 100 on 4:00 - Choice

Parametric Prep - Descend 1-4

4 x the following:

3 x 25 on :30 - Free

1 x 25 on 1:00 - Free

2 min rest

PARAMETIC (week 2)

8 x 100 on 1:20 - Free/Targeted Stk (approx PB+12)

RECOVERY

12 x 25 on :30 - Smooth, choice

2 min rest

ZONE Ia

3 x 400 on 5:00 - Free

2 x 400 on 6:00 - IM

2 min rest

ZONE Ib

8 x the following:

3 x 25 on :30 - Fly Kick On Back

1 x 75 on 1:30 - Rotational IM Drill

2 min rest

Warm Down

6 x 50 on :50 Ascend by 2 - Choice