Mon Nov 15

4 * 400 (28 minutes)

1) swim with fins every 4th 25 Kick (Kick gets faster each time)

2) Pull - every 4th Breast or fly

3) IM K/S/2K1P or fly=S

4) Bridges

20 * 25 on :45

5 & glide

build to great finish

flip start from 5m out and 15m sprint

breakout - all together

16 * 100 on 2:00

Descend 1-4

switch equipment/focus every 4, Breast (75, 75, 100, 100?)

800 IM flow with fins

or K/6K switch/S/6kick switch

25 in and out of transitions with high tempo