Thursday Nov 30

300, 3 * 100 IM , 3 * 50 descend kick (14 min)

3 * 2 min vertical kick 1:00 rest

20s easy/10 sec fast

easy = hands on chest/ fast = chest/head streamline then choice

9 * 300 on 4:30, 4:45 or 5

3 smooth, 1 build stroke

2 smooth, 1 strong stroke

1 smooth, 1 fast stroke

or if you did not swim this set already (Tues night)

4 * 50 1) 15-25-10, 2) 15-25-10 on 1:00

4 * 175 2:45 on descend to 200 time

twice thru

2 * 50

1 * 75

2 * 50

1 * 100 - everything on 1:30

2:00 off

3 * 175 ascend to 200 time

3 tiger sprints om 4:00 (waves)

300 easy