Fri Nov 15 pm

400 Pull Mac 1/2 free - breath every 5 if free

300 Kick (200 IM/100 Cgiuce)

200 IM Swim

4 * 25 15-10

Breast

Three times

4 * 25 Pull and Paddles on 1:00

4 * 25 paddles and fins on 1:00

100 Kick on 2

100 2K1P on 2

100 backstroke recovery on 3:00

3 * 100 swim descend on 2

Fly

Three times

6 x25 1) salmon, 2) salmon +1 on :45 4 x 25 with paddles and fins (eliminate pause at top)

2 * 100 kick on 2 1) build, 1 fast

100 back recovery on 3

3 * 100 kick descend

Free or Back

Three times

350-400 with paddles on 6

400 with fins on 6

3 * 100 best average on 3:00

300 smooth kick with fins on 3