Thur Nov 12

800 choice

5 * 400 3 on 5:30, 2 on 5:00 , 2 on 6, 3 on 5:30 or 2 on 6:30, 2 on 6 (IM??) - IM or adding stroke within is encouraged

200 off

7 * 200

2 on 3:00. or 3:15 or 3:30 3 on 2:45 or 3:00 or 3:15 2 on 2:30 or 2:45 or 3:00

200 off

10 * 100

3 on 1:30 or 1:40 or 1:50

4 on 1:20 or 1:30 or 1:40 (3)

3 on 1:10 or 1:20 or 1:30

evening workout

10 * 75 on 1:25

1) 25 Drill/50 S

2) 25 scull/50 Build

Block side

5 * 50

15m breakout - 3 s apart/10m smooth kick/lot fog/15m fast underwater/swim slow)

| Switch

|

5 * 50

build into great turn and 15 fast under water

Set A

3 * 200 on 2:40, 2:50, 3:00) - 150's stroke 6 * 50 with fins on :50 - 2 fast 1 long

4 * 150 on 2:00, 2:10 or 2:20 - 125's stroke

6 * 50 with fins on :50 - 2 fast 1 long

6 * 100 on 1:20, 1:25 or 1:30 or 1:45

6 * 50 with fins on :50 - 2 fast 1 long

18 * 75

4 @ fpp, 2 @ fpp + 20 3 @ fpp, 3 @ fpp + 20

2 @ fpp, 4 @ fpp + 20