Sat. Nov 28,2015

• 200 pull or swim 3:30 (outside lanes do 150)

• 4×50 kick on 1

• 300 swim every 4th fast 5:00 (outside lanes do 250)

• 6×50 on 1:00  fly/bk, bk/br, br/fr

• 400 build 6:30 (outside lanes do 350)

• 8×50 on 1:00 dec 1-4 and 5-8

You have 25 min (until 8:30) to get the following in.  4 centre lanes sprinting.  Warming down between in outside lanes.  All out is all choice

• All out 100

• All out 75

• All out 50

• All out 25

Warmdown – finish by 8:55

• 400 swim free

• 300 pull back

• 200 kick dolphin

• 100 drill/swim by 25 breast

3350m