Fri Nov 12

6 * 100 on 2:10 RA/LA/K/S by 25 - KICK, in particular, gets faster every time

300 Pull breathing every 3/5 - 4th 25 of every 100 non-free

4 * 50 on 1:00 descend to 200 Pace 3 * 50 on 1:15 all at 200 pace 2 * 50 on 1:30 1 at 200 pace, 1 faster

4 * 25 15/10 on 1:00

200-300 fast - spread out over 30 minutes and up to 4 repeats from the block

1 hour to here

9 * 200 IM on 3:30, 3:45 or 4 1) K/S, S/K, K/S, S/S 2) S/K, K/S. S/K, swim with a very strong kick

3) Swim

5 * 300 1) PBL 2) Swim with fins 3) Fast turns 4) with fins every 4th 25 Sprint 15m underwater off wall 5) Choice

6) Fly/Back/Br with fins