Get it… variety… vari-8-y?? This terrible pun was not from Ryan, by the way..
Warmup:
200 swim build
12 x 50 (do the following pattern 3 times):
#1. free
#2. fly-back
#3. back-breast
#4. breast-free
The Eights:
8 x 125 on +10, rotate a 50 fast non-free
#1. 50 non free (fast) – 75 free
#2. 25 free – 50 non-free – 50 free
#3. 50 free – 50 non-free – 25 free
#4. 75 free – 50 non-free
#5. 50 non free (fast) – 75 free
#6. 25 free – 50 non-free – 50 free
#7. 50 free – 50 non-free – 25 free
#8. 75 free – 50 non-free
8 x 100 free on cruise
8 x 75 on +5
#1. fly-back-breast
#2. free
#3. back-breast-free
#4. free
(repeat pattern)
8 x 50 kick, descend 1-4 & 5-8
8 x 25 sprint with fins
victory from lane 8!
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