Courage to Fail. Thursday 3:30-5 Oct.1st

20×50

• swim non free on 1

• swim free on :50

• kick choice 1:10

• drill/s on 1:15

• build on 1:15

6×100 – All out effort on 5:00  … these are just guidelines… I’d rather this was front ended and got worse than controlling it … #1,2,3 must be the same stroke.

1. p100 +3 or better

2. within 2 sec of #1

3. same as #2

4. at p200

5. at p200

6. as fast as possible

Warmdown

4×300 each one gets slower  30sr

• with fins

• swim

• pull

• kick

2800 m