5 x 400 1-4 descend # 5 hold intensity and use choice of equipment
on 6, 5:45, 3 x 5:30 (+/- 15)
Choose A or B
A/ 16 * 100 done as:
4x 1) include 25 Fly or Breast
2) include 50 Fly or Breast
3) include 75 Fly or Breast
4) include 100 Fly or Breast
B/
4 x 200 on 3:00, 100 off on 2
3 x 200 on 2:50, 100 off on 2
2 x 200 on 2:40, 100 off on 2
1 x 200 on 2:30, 100 off on 2
200 pace times +/- (10? seconds)
last 1/2 hr
triangles
13 x 100 on 1:50 or 2:00 (if time) except for 3rd 25 sprint K repeats those are on 1:30 +/- looking for 5-10s rest
1) Dive and glide/SSS/50 SSS with paddles
2) Ez speed/slow open turn underwater dolphin kick/50 DAB or underwater recovery
3) swim @ PB + 10s
4,5,6) 3rd 25 sprint K
7) 100 fast turns
repeat with 2 x 3rd 25 sprint Kick
looking ahead
repeat of last Tuesday
Wed will not be the test set but some version of 10 x 100 fpp
Thurs-Sat to be determined
the next week will start with everyone's favourite 40 by 100
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