6 Pax Worked out and got a bath this am at Water Wings.
The Thang
| Option 1 | (1:50 base) | Option 2 Tri Training | (2:10 base) | ||
| Warm | Choice until the clock is on 40:00 | ||||
| Up | 4×50 Shoulder Touch Drill | :10 rest | |||
| 4×50 Catch-up Drill with Buoy | :10 rest | ||||
| Set 1 | 4 x 200 free | on 3:40 | 3 x 200 free | on 4:20 | |
| 12 x 50 | on :50 | 8 x 50 | :15 rest | ||
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– Descend 1 to 4, 5 to 8,
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Run shallow end at the start of each | ||||
| 9 to 12 | |||||
| 8 x 50 Free Breath Control | :20 rest | ||||
| – Take one less breath each 50 | |||||
| C/D | 200 Choice | ||||