*** Don’t do extra … be fully recovered for Sunday ***

Warm Up:  500

EN-1 / EN-2:  500 / 100

  • 3 x 100 FS on 2:00, 1x Swim, 1x Pull, 1x Swim
    For swim aim for 1:33 to 1:35
  • 6 x 50 FS on 1:00 descend by 1sec per 50 from 47 to end with a 42
  • 50 easy

Kick:  200

  • 4 x 50 FS Fin Kick on 1:00
  • 50 easy

LAP:  100

  • 4 x (25 Block Dive FS Fast, 25 Easy) on 1:30
  • 2x touch and look for time, 2x with turn and push-off

LaTol Kick:  50

  • 50 MAX Kick - beat Tuesday time
  • 150 Recovery swim

Power:  50

  • 4 x Bloc Dive / Breakout with 6 strokes

Swim Down:  200

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