Sat Nov 4

Gentle Aerobic work

800 with fins - every 4th 50 something different

3 * (375 or 400 or 375/375/400) descend on 5:45

12 * 50 Kick 1-4 descend on 1:00

3 * 400 Pull on 5:30, 5:45 or 6 (make it harder* and do 350m?)

*PBL, other strokes

12 * 25 smooth on :25, good stroke hygiene and DPS

800 Choice (anything but social kick)

or Max efforts -

800 with fins every 4th 50 something different

3 * 100 on 1:45 descend to 800 pace

45s 4 * 50 on 1:00 descend to 200 Pace

right into

2 * 25 15/10

Caution: Entering a zone of discomfort - be prepared for GAINZ

8 * 175's or (200 75/25/50/25/25) leaving on

30

33

37

42

48

53

57

60

4 * (25, 50, 75 on 1:00, 1:00, 1:30)

maintaining DPS, and speed across the increasing distance

WD, go eat, recover and get ready for next week