Version A

400 Choice

2 Rounds: [ 8 x 25s Odds Drill, Evens Kick on :35 or 10s rest

4 x 75s Pull, No Paddles as 50 DPS 25 Breathe Every 7 on 1:10 or 10s rest

3 x 100s Freestyle IM (Free instead of Fly) on 1:45 or 10s rest]

Main:

5 x 200s #1+3 are Right Paddle and Left Fin steady pace

#2+4 are Left Paddle and Right Fin steady pace

#5 Both Fins and Paddles FAST!!

All on 3:00 or 20s rest

100 Easy

4 x 100s Swim Descend 1-3 and Hold @1:40 or 20s rest



Drill/Cooldown

Total: 3500





Version B

400 Choice

2 Rounds: [ 4x25s Odds Drill, Evens Kick on :45 or 10s rest

4 x 50s Pull, No Paddles as 50 DPS 25 Breathe Every 5 on 1:30 or 10s rest

3 x 100s Freestyle Steady on 1:45 or 10s rest]

Main:

5 x 150s #1+3 are Right Paddle and Left Fin steady pace

#2+4 are Left Paddle and Right Fin steady pace

#5 Both Fins and Paddles FAST!!

All on 3:00 or 20s rest

100 Easy

4 x 100s Swim Descend 1-3 and Hold @1:50 or 20s rest

Drill/Cooldown

Total: 2,850

DPS = Distance Per Stroke, maximize your distance with every stroke you take

FRIM = Freestyle Individual Medley (Replace Fly with Free)

Drills: CatchUp, 6 Kick Switch, 3 Strokes 6 Kicks, Underwater Freestyle, Fist Drill, Bow&Arrow/Sharkfin Drill

Descend – Increase speed from last swim (ie 4 x 50s, swim each 50 faster than the previous)



Spring Break Warriors! Shoutout to Sarah, Anne, Stewart and Amber!