Group A

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200 free – 100 pull – 100 kick

20 x 50s – free

#1-5 = DPS/High Elbow (by 25)

#6-10 = Swim

#11-15 = DPS/High Elbow (by 25)

#16-20 = Swim

50 sec interval or take 10 sec rest

5 X 100 Pull  -  Transition by 25

Breath Control (3-5) -> Normal Breathing             1:30 interval or take 20 sec rest

6 x 100 kick (200s with fins)        2:30 interval (no fins)  3:30 (with fins)  or 20 sec rest

            Odd = Flutter

            Even = dolphin

200 Ez

            2500 yrds

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Group B

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100 free – 100 pull – 100 kick

8 x 50s – Free

            Odds = D/S      Even = S/S

                        Drill = High Elbow

25- 50 – 25 – 75 -25 -  Rest  -  25 – 75 – 25 – 50 – 25    10 sec rest between distances

            25 = Kick on side

            50 = Drill (Drown drill, or High Elbow)

            75 = Swim

4 x 75s – Kick

            Odd = Flutter

            Even = Choice

150 ez

1675 yrds