Thurs Nov 20

3 x 400 IM with fins

Fly = K --> swim by round

Bk = DA/RA/LA/S --> RA/LA/50 Swim --> swim

Br RA/LA/S --> Swim

Free = 6Kicks --> Swim

4 x 50 swim descend to P200

3 X 25 easy SPEED

Free

150 Long arm dog paddle on 3:30

3 x 100 descend to 800 Pace on 1:40

150 6 kicks/side on 3:30

3 x 100 descend to 200 Pace on 1:50

800 Pull

Back

3 x 100 RA descend on 2:00, 1:50, 1:40

3 x 100 LA descend on 2:00. 1:50, 1:40

200 6 kicks on 4:00

800 Swim - every 4th 25 strong kick

Breast 200 H-H/3K1P/2K1P/Swim

3 x 50 descend to 200 Pace

4 * 25 @ 100 Pace

3 x 200 descend on 4:00

6 * 75 1) 50 Back/25 Br, 2) 25 BAck/50 Breast on 1:20

Fly three times thru 1:00 between rounds

4 x 25 fly on :30 50 Fly/50 Back on 1:00

4 * 25 Fly on :30

50 Back/50 Br on 1:00

4 * 25 Fly on :30

50 Br/50 Free on 1:00