Mon Nov 4 pm

Twice thru different stroke each round

50 fist

50 Swim with build kick

50 with paddles - PB optional

50 with paddles and fins

repeat with 100's

repeat with 50.

Finish in 35 mins - plenty of time to get 1600m in

three times thru - done in two waves

75 sprint from blocks on 1:20

2 * 50 at 200 pace on :40 (if under 32) or :45

25 sprint

Last 1/2 hour

Kick

6 times thru alternating fins and no fins

50 cruise on 1:10

25 sprint on :50

15 sprint then easy swim on 1:00

750 Pull

at least 25 Fly or breast, 50 Double arm back, 25 fly or breast, 50 Free RA-LA