Designed by Ash and tried on 8 May 2023.
Warm-up
2 x 150m over and under (swim underwater one way, on the surface the other way)
Intermediate DYN
- 25m DYN, 3 breaths recovery, 25m DYN x 4 times
- 25m DYN, 1 breath recovery, 25m DYN x 2 times
- 50m x 2 times
- 25m slow x 4 times
- 25m delayed start (start at 10s)
Advanced DYN
- 50m DYN, 3 breaths recovery, 25m DYN x 4 times
- 75m DYN, 3 breath recovery, 25m DYN x 3 times
- 50m slow x 2 times
- 50m FRC x 2 times
- 50m delayed start (start at 10s)
The timing was spot on. It was very rewarding - a good combination of being challenging and achievable.