Friday Nov 11

300 Swim 3 * 100 descend (3rd 25 always strong Kick no board)

200 Pull 4 * 50 descend

4 * 25 15/10 from blocks at deep end

6 * 100 descend and "-"split

1 * 75 on 10:00 (200 drills for length active rest( 2 * 75 on 5:00 (100 drills for length active rest 3 * 75 on 3:00 4 * 75 on 2:00

5 * 75 or 50 on 1:00

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