Mon Oct 21 pm - no morning swim

800 Flow* with fins

6 * 200 descend on 3:10. 3:05, 3:00, 2:55, 2:50, 2:45 +/- 5, 10 or 15s

extremes of 3:25-->3:00 or 2:05-->2:30

could be pull or swim or kick with fins, throw in any strokes you want in any order

just make every 200 harder

Fly (3*25 on 45 descend, 1*50 @ speed of #2 on 1:00) * 5 Back (3*50 kick fast on :45, 1*50 fast swim on 1:00) * 5.

Breast (3*25 on :45 3K1P, 2K1P, Swim, 1*50 Swim) * 5

Free (3*50 long on :45, 1*75 on 1:00 - descend the 75"s) * 5

2:00 break then repeat - ideally a different stroke

4 * 300 mix & match - K, P, S, Drill

with

4 or at least 3 different strokes

*any movement that allows you to focus on effeciency and body position - I like underwater recoverys, drill with high hips, DA back is good,