Thur Nov 28

800 SKPS

6 * 75 on 1:30

1) underwater turn - fast turn

2) double turn - fast turn

3) fast turn - long turn

4 * 25 15/10

4 * 50 descend

10 * 175 on 2:30, 2:45 or 3:00 approx 25-30s slower than 200 PB

1-4 descend to under 200 time

2:00 break

5-7 fast - best average

2:00 break

9-10 paddles and/or fins fast

3 times thru

125 on 1:40 Pull with paddles

100 on 1:40 - third 25 sprint kick

75 on 1:40 - no free - long turns (Fly/Back/Breast?)

9 * 50 1 on 35, 2 on :50, 1 on :40, 2 on 1:00, 1 on :45, 2 on 1:10