Roll the Dice

Warmup

400 long cys

16×50 kick

• 3 on 1:10

• 1 on :45/50/55

• 2 on 1:15

• 2 on :45/50/55

• 1 on 1:20

• 3 on :45/50/55

• 0 on 1:30  (rest for 1:30)

• 4 on :45/50/55

c13 b join at this point

4×250 or 4×200

• dr/s/k/p/s

• dk with fins

• fast/smooth/ez/smooth/fast

• pull build

at 3:50 we start this set

Then ROLL THE DICE  twice … I’ll right down the 2 numbers  *** can’t roll the same number twice

1. 8×100 on FPP free – do 4 take a min do 4 more  if FPP is more than 1:50 only do 7

2. 400 IM on 8 then 200 IM on 4 then 100 IM on 2 *** c13 b use fins for the 400 IM

3. 3×200 fly with fins on 4:30

4. 800 ALL OUT FOR TIME

5. 7 ALL OUT 50’S ON 2:00  choice max 4 free

6. PICK A SET

200 ez kick

c13 3800 m / c13b 2600