Wednesday June 13th, 2018

Option #1 – for festival swimmers and anyone else

warmup

• 6×100 on 1:50  dec 1-3 and 4-6

• 8×75 fly/bk/br  bk/br/fr  1:30

• 10×50 1)dr/s on 1:00 2)knob/s 1:05 3)swim 1:00

• 12×25 ebsc 40/30/20

8xthru:

• 4×25 on :45

• 100 ez on 2:00

• Round 1 and 2  min/max can be diff strokes by round

• Round 3 and 4  at p100 can be diff strokes by round

• Round 5.6 15fast/10ez can be diff strokes by round

• Round 7,8 all out  can be different strokes by round

3×50 from blocks on 5:00  (festival swimmers do 2×50 then warmdown 300 metres)

Warmdown:

5×200 ascend on 30sr

• with fins

• with paddles

• swim long

•  pull

• Kick

Ken will have a 2nd option on his blog….