Mon Nov 8

3 * thru

50 smooth on 1:00

100 Build free with increasing dolphin kick off each wall on 1:45

50 fast (and descending) 1st 25 non free/2nd 25 long

100 IM with free kick, then fly then regular on 1:50

Shoulder work repeat warmup stronger

2000m IM wheel (one stroke can be done kick and one pull

twice thru on 4:45 then 4:30 or 4:55 then 4:45 or 5:00 then ??

100 Fly - 75 Back - 50 Br - 25 Free

75 Fly - 50 Back - 25 Br - 100 Free 50 Fly - 25 Back - 100 Br - 75 Free 25 Fly - 100 Back - 75 Br - 50 Free

Twice thru - no paces times lots of options - look great

400 Pull - low stroke count 200 Kick

3 * 100 ascend #1 at pace 200