Just 90 minutes on a Wednesday

Choose 3 of

300 Breast (2K1P/3K1P/2K1P/Swim by 25)

400 Free Pull dog Paddle/Pull long/50 6 Kicks/side onto Swim

400 Back Dolphin kick, 3-2-1/50 6 Kicks/side into Swim

300 Fly choice of drill and swim

finish by 3:50 pm

5 * 300

1. Pull every 4th 25 breast

2. Kick - every 4th 25 fast dolphin kick

3. IM - 75 of each or drop a stroke

4-5) choose from above and/or warmup

at 4:15

4 * 50 1) 15-25-10, 2) 15-25-10

XYZ on 1:00, 2:00, 3:00

X= 25-75

Y = 50-150

Z= 75-200

2 * 25 easy speed

4 * 50 descend to P200

2 * 25 15/10

XYZ on 1:00, 2:00, 3:00

X= 25-75

Y = 50-150

Z= 75-200

400 Warmdown