Silver - ANC - am

Dryland:

2k run
monkey bars

Swimming:

1 x 300 rev IM dks

10 x 50 @ :55 s/k EN1

10 x 50 @ :50 k w/ fins EN2

5 minutes fly technique
grip it, rip it

8 x 75 on 1:30 fly/free EN1+
w/fins

1 x 500 back EN1

1 x 300 time FK EN3

Novice - ANC - pm

1 x 300 rev IM DKS

6 x 100 on 1:50 K/S EN1+

10 minutes free stroke technique
Grip it and Rip it

1 x 300 digital free

10 x 50 on 1:30 k/s EN2

1 x 300 timed FK- record the time

Silver - ANC - pm

1 x 300 rev IM DKS

6 x 100 on 1:50 K/S EN1+

1 x 300 timed FK- record the time

10 minutes free stroke technique
Grip it and Rip it

1 x 300 digital free

10 x 100 on 1:50 IM EN2
last 25 fk slob

10 minutes core dryland