Monday September 30th

200 long , loosen up

3 thru (4 x 100)  each round is on 9 minutes

• ·Round 1 – 2 pull w pad/2 descend swim  on 1:50/2   #3-p100+12  #4  p 100 +10

• ·Round 2 – 1 pull w pad / 3 descend swim on 1:55/2:05  #2-p100+12  #3 p 100 +10  #4  p100+8

• ·Round 3 –  4 descend swim on 2:00/2:10   #1-p100+12  #2 p 100 +10  #3  p100+8  #4 p100+6

Circuit 1

5x 30 sec tri pulls /50 choice sprint on 2:15

Circuit 2   28×25 flutter kick on :30 WITH FINS 

• ·6 fast, 1 ez

• ·5 fast ,  1 ez

• ·4 fast,  1 ez

• ·3 fast, 1 ez

• ·2 fast, 1 ez

• ·1 fast, 2 ez

Circuit 3

3×300 on 5 with paddles  descend 1-3  if 400 time is 5:45 or better

3×250 on 5 with paddles descend 1-3 if 400 time is greater than 5:45

12×50 on 1:15

• ·1-3) ascend choice non free

• ·4-6) choice drill/swim

• ·7-9) kick

• ·10-12) choice ez swims