Warm-Up 700/18:00
200 Free
100 Kick
100 Pull
4x50 Desc. 1-4 @:55-1:30
4x25 Sprint Cycle :30-:45
I speak without a mouth and hear without ears. I have no body, but I come alive with the wind. What am I?Answer: ¿oɔɥƎ
Free-Drill 500/13:00
2x50 free single-arm drill, switch arms every 25 @10-15 Seconds Rest
2x50 Free 3 Stroke 3 Second glide (glide in handlead Position) @10-15 Seconds Rest
2x50 free catch-up drill, @10-15 Seconds Rest
2x50 Free OverCharge Drill (catch-up Drill with an Over Kick) @10-15 Seconds Rest
Joke:Why don't scientists trust atoms? Because they make up everything!
Aerobic Ladder (Choice Equipment) - 1250/33:00
50-100-150-200-250-200-150-100-50 15 seconds rest between each set.
Focus on maintaining a steady pace throughout.
I have cities, but no houses. I have mountains, but no trees. I have water, but no fish. What am I?
Answer: ¿dɐW
Speed-USRPT - 600/15:00
2 Rounds- Round 1 No equp Round 2 Choice Equip.
12x25 Free Sprint @:30
2:00 Min Break between Round
*Establish your target pace, and strive to meet it. If you fall short on two consecutive attempts, take a break on the next 25, then resume the set.
Joke: Why don't we tell secrets in the pool? Because they might leak!
Power-IM - 600 /14:00
4x50 Free w/ Fins and Pads Desc. 1-4. @10-15 Seconds Rest
4x50 I.M Swim or I.M Drill @ 15 Seconds Rest
2x50 free Kick w/ Board Build each 50 to Fast @ @10-15 Seconds Rest
1x100 I.M
I am taken from a mine, and shut up in a wooden case, from which I am never released, and yet I am used by almost every person. What am I?
Answer: ¿lıɔuǝԀ
Cool Down 200/4:00
200 EZ
3850 97 Minutes
