Mon Nov 2 am

800 IM with fins Fly Kick, Back 6K switch, Breast swim with dolphin Kick, Fr 6K switch

4 * 50 Back K/Breast Swim descend on 1:00

12 * 25 on :45 (1-3 RA descend, 4-6) LA descend) * 2

4 * 50 smooth fly on 1 :00 3 * (5/5/10/10/15/15/30s off) vertical dolphin kicking

6 * 100/125 Breast on 2:00 by 25 5 underwater kicks then swim/3 K1P/2K1P/25 or 50 Swim 6 * 25 eggbeater in 1:00 6 * 25 fast breast swim – dive from side and hold fast rate up on top of water

800 IM with fins Fly Kick, Back 6K switch, Breast swim with dolphin Kick, Fr 6K switch