Thurs Nov 2

Morning practice

400 change equipment and reduce SC by 100

400 as above - dif stroke

300 IM K (200 + 100)

4 * 75 - first turn long, 2nd turn fast

A/

5 sprint turns 4 * 15s blast kick and walk in shallow end

3 * 50 on 1:30 with paddles and fins

B/

2 * 8 * 25 sprint on :25 in 2 waves

C/ underwater sprint kick on 1:00

2 * 10s vertical kick on 30s

3 * 25, 1 * 50 on 1:30 as fast as you can maintaining DPS

Everyone repeats B in deep end

Evening practice (or if someone wants to go long and can't make Thur night

3 * 400 (24 min) 1) 150 long swim or pull/50 kick no board

2) 75 build into strong 25 (at least 1 of each stroke, double up on 2 strokes

3) 3 * 200 descend

Twice thru with 3 min break (swim to how you feel - could just be getting in the meters if you have been ill or beat up)

could certainly incorporate different strokes like last 25 fly or breast

3 * 300 descend on 4:30 +/- 15s

200 long on 4:00

1 * 400 holding pace of last 300 on 5:30 +/- 30 300 fast with choice of equipment on 6:00 or 250 on 5:00