Mon Nov 15

5-600 (1/2 free, 1/2 Back) with fins - 10m off every wall EBSC 25's 4 * 200 on 3:30 or 4:00 1-3) choice IM (min 25 of each stroke) 200 IM strong 10 * 75 on 1:20 1) fast turn/long turn 2) underwater turn/fast turn

9 * 300 on 4:30 (1:30 per 100), 4:45, 5:00 or 5:20 (1:46 per 100 2-1, 2-1, 1-1) 3 smooth free - 1 build stroke 2 smooth free - 1 strong stroke 1 smooth free - 1 fast stroke

(smooth could be back and free=stroke)

or

10 * 300 5:00 (1:40/100) - 4:15 (1:25/100) or 4:50 - 4:05 or 4:40 (1:33/100) - 3:55 (1:18/100)

Dives ↔ 4 * 100 under rope at 12.5m

WD