Warm up

300 100 swim, 50 scull

6 x 50 Paddle :45, :50, :55 (connect the stroke)

300 fin kick (50 side, 50 Vert Arm Back- carry your water bottle.

2 x Swim

25 fast /ez :35

25 ez / fast :35

25 build :35

25 smooth :35

7 x Middle Dist Free and Stroke "Whoppers"

1 x 75 1:45 Best Stroke descend from 100 -5 seconds)

2 x 50 1:00 odd 50 = 200p plus 1, even 200p

3 x 25 :30 descend 1-3 to 100p)

1x 75 1:45 recovery

3 x Fins -

2 x 125 kick 2:00

2 x 125 paddle - connect and build 2:00

2 x 25 swim fast with fast feet, no breath :45