Speed / 2200m

Skill: Speed Distance: 2200m Warm Up 400m Choice *Fins Optional 100m Kick 2 x 50 Kick on :20 RT *10m Fast, 40m Smooth 100 Pull (Paddles & Snorkel optional) 2 x 50 Pull w/ PB & Paddles on :30 RT *15m Fast, 35m Smooth 8 x 50m Free on :15 RT 1. 50m EZ 2. 40m Smooth, 10 Fast 3. 50m EZ 4. 10m Fast, 40m Smooth 5. 50m EZ 6. 15m Smooth, 10m Fast, 15m Smooth 7. 50m EZ 8. 10m Fast, 30m Smooth, 10m Fast 100m TGR 2 or 3 rounds (Broken Fast 100's) *1 x 25m FAST (Min breath) on :15 RT *1 x 50m Strong (B2's. No Breath on Breakout stroke) on :15 RT *1 x 25m FAST (No breath last 10m) on :30 RT *100m Easy between rounds Cool Down 400m as *100m Swim *100m Kick