W1/D2

Warm Up 400m as (Fins Opt) *50m Free *50m Back *50m Free *50m Kick (no board) Main 3 x 200m Swim on :25 RT *Desc 1 - 3 8 x 50m Pull on :20 RI *PB & PD (SN Opt) *Desc #1 - 4 x 2 *2nd round faster 4 x 100m on :10 RT *50m K, 50m S *50m S, 50m K *Avg 140 - 150 HR 4 x 100m Kick on :20 RT *Steady pace 6 x 50m as odd: 130 HR evens: Desc 1 - 3 *on descend start at 140 HR 200m Kick Steady Cool Down 200m Choice