For Sasquatch

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Warmup
400 free swim
4 x 100 RIM Drill
4 x 50  4 sprint cycles off both walls  all @ :10 rest

Main set:
7x through @ 11:00
Rounds 1-4 are free, rounds 5-7 no free    
400 for time    
6  x 50 descend cycle count 1-3 @ :50

Kick set:
? x 50 kick w snorkel1 @ :50
1 @ :48
1 @ :50
1 @ :46
1 @ :50
1 @ :44
and so on, until you miss the interval, then go:
1 x 100 all out for time

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