SCY
Equipment - fins, kb, paddles, snorkels
5 x 200 SKIDS continuous EN1
Swim, Kick, IM, Drill (non-Free), Swim
Distance Group - 1 minute rest between sets
4 x 250 w/fins, paddles, snorkels on 3:15
work DPS
6 x 500 on 7:30 EN2-EN3
descend 1-3; 85%-90% negsplit
descend 4-6; 85%-100% negsplit
get times and work breathing pattern
Sprint/Mid-D Groups - 3 x { 4 x 200 Fr or Bk w/fins and paddles on 2:45 EN1
{1 min break
{1 x 200 Fr, Bk, or IM Broken at 50's on 5:00 SP2
{round: #1 broken for :10, #2 broken for :15, #3 broken for :20
5 min active rest
1 x 200 for time trying to beat first broken 200 SP1
Everyone -
12 x 100 K SLOB w/ fins on 1:30 EN2
20 x 25 Fly on :30
Starts Time - Back
Dryland :
7 x {12 Med Ball slam downs from blocks
{10 Backstrokes/5 Jumping Jacks with ropes
{10 Decline Push-ups
{20 Swimmers pulls on bands
{10 TRX twisting crunches
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