If a Swimmer falls in the Forest...?

300 Choice

12 x 100 on 1:30  EN1

• odds Free
• evens Back or IM

2 x Wildcats

12 x 50 IMO/Brst on :50  EN2

1 x 300 Free FAST on 4:00 EN3
3 x 50 Free FAST on 1:00/:50/:40  EN3
1 minute rest
1 x 300 IM FAST on 4:00  EN3
3 x 50 IMO FAST on :55/:50/:45  EN3
1 minute rest
1 x 300 non-Free FAST on 4:30  EN3
3 x 50 Stroke FAST on :50  EN3
3 minutes rest
1 x 300 Free FAST

5 x 50 CH EZ on 1:10  REC

20 x 25 FK (1/2 Fast, 1/2 EZ) on :45  SP3/REC

5 x 100 Breath Control on 1:45
descend by 2 from 15 breaths

Backstroke Start Work

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Dryland

Five times through the following:

• Streamline Lunges around pool to bleachers
• Up and Around bleachers three times
• 5 Burpees
• 5 Pushups
• 3 Berpees
• 3 Pushups
• 1 Burpee
• 50 Jumping Jacks
• 1 Black Rope I.M.
• 10 Jumping Throw Downs (Fly)
• 10 Back Rows (Back)
• 10 Cross Overs (Breast)
• 10 Arm Flutters (Free)