Mon Nov 21

400 Fr/Bk by 100 fist/swim by 50 400 6 Kicks/side or approx. 300 Br Drills & Swim, or 250 Fly drills (by 25? underwater recovery)

3 * 300 with increasing intensity

1) Kick - 200 IM/100IM 2) Kick choice 3) 5 dolphin kicks off wall or Breast 200-250 no pullout – 4 streamlined BR kicks

4 * 200 descend and “-“ split – 15 s rest max on first one

7, 8 or 9 * 50 IM switch

At the 55 min mark

Set A

4 * 50 Sprint on 4:00

Set B

12 * 100 – last 25 or 50 stroke?

1-3) descend on 1:30 + 5, 10 or 15? 4-9) hold #2 on 1:20 + 5, 10 or 15? 10-12) ascend on 1:30 + 5, 10 or 15?

Finish with

2 * (5 * 50 sprint on 40, 50, 60, 70, 80)