Mon Nov 21

300 Right fist closed/left fist closed/50 Build

3 * 100 IM 1) k/s by 25, 2) s/k by 25, 3) swim 4 * 75 first turn underwater, 2nd turn fast - hips at the surface EBSC 25's - start before 4:05

Tiger sprint

150-200 choice of drill

8 * 50 in 1:15 1) easy, 2) fast - add-up under 200 pace

150-200 choice of drill

4 * 40m sprint on 5:00 - underwater off turn easy 100 and shoulder work or flexibility between repeats.

800 paddles and/or fins - each 200 gets faster - maintain speed off walls

4 * 100 descend RA only - PBL on 2:00 could also do eggbeater

4 * 100 descend LA only - PBL on 2:00 could also do 2K1P

4 * 100 kick ascend