10:00 Activation. [Arm/leg swings, balance, choice loosen

Warmup:

300 @ 4:30 Cruise Swim every 3rd 25 kick

3x100 @ 1:30 IM Descend en2 to en3

200 @ 3:00 Swim, Head to red, NBFS

6x50 @ :50 IM Transitions Work the turns

100 @ 1:50 Kick

6x25 @ :30 Olympic Breakouts

5:00

Set 1: #AInterval

8x125 @ 1:35 IM Rotating Double. 75 strong 50 fast

1:20

2x

4x150 @ 1:55 IM Double Short Axis R1, Double Long Axis R2 en2 en3 [50s are fast]

1:20

1:00

5x200 @ 2:40 IM Descend en2 en3

Set 1: #BInterval #Team

1x

8x125 @ 1:45 IM Rotating Double. 75 strong 50 fast

1:00

2x

3x150 @ 2:05 IM Double SA, Double LA by round en2 en3 [50s are fast]

1:30

4x200 @ 2:50 IM Descend En2 en3

4:00

Set 2:

5x75 @ 1:25 Free/choice/Free Kick

15x25 @ :35 Kickouts to mid pool-15m plus 2 stroke cycles every 3rd ez

300 Cooldown