Wed. Aug. 19/Thurs. Aug. 20 (some are tapering for Kelowna)

W.U.
300 swim
200 pull
100 kick

Kelowna/Miquelon athletes:
4 x 50 build on 1:00/1:10/1:15

4 x 100 descend 1-4 on 2:00/2:15
4 x 100 @ race pace on 2:00/2:15

100-200 ez

Others:
drill/kick set:
8 x 75 on :15R
odd: 50 FTD/25 swim
even: 50 no board kick/25 swim

M.S.
3 x {4 x 100 descend 1-4 on 1:50/2:00/2:15
**Try and descend each set as well (i.e. 2nd set of 4 is faster than the previous set)

Cooldown: 200 ez choice