Monday Nov 28

600 Swim every 4th 25 rotate through fly, bk, br

300 IM K (200 + 100) 12 * 50 on :45 or 50

1-4) descend to 200 pace

5-8) 15/25/10, 15/25/10 9-12) different stroke - 20m power/30 long

18 * 100/ 75 if kick

3 at fpp +10

2 at fpp + 5

1 at fpp

2,2,2

1,2,3

5 or 6 times thru 3 * 75 cruise on 1:20 1 * 50 fast on 1:00

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