Tue Nov 11

Finish by 6:35

200 Pull

100 rotating dolphin kick

200 Swim

100 PBL with paddles

100 rotating dolphin kick

8 x 25 1 arm PBL with paddles

3 x 400 descend Free or Back on 5:30 or 5:45

or

IM wheel on 4:15

25 Fly/50 Back/75 Breast/100 Free

50/75/100/25

75/100/25/50

100/25/50/75

200 IM

2 rounds of:

12 x 25 with fins on 1st round on :30, 2nd on :35

1 easy free

2 underwater sprint Kick

2 easy free

2 underwater sprint kick

3 easy free

2 underwater sprint kick

200 IM no fins kick/Swim on 4:00 between rounds

7:10 to here

Choice of A, B or C

A/ Breast

3 rounds Swim = 50/100/150/200 by round

25 kick underwater on :40

50 2K1P on 50

50 Pull on 1:30

Swim on 1:00, 2:00, 3:00, 4:00

then

10 x 50 Breast om :50 or :55 best average

B/

Fly

Three times thru (one round can be a different stroke or Dolphin kick

4 x 25 on :35

1 x 50 in 1:00

4 x 25 on :35

1 x 100 on 2:00

4 x 25 on :35

200 DA back

C/Free or Back

9 x 25 on :45 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy

3 x 200 descend on 2:50, 3 or 3:10

5 x 100 descend 1,3,5 are fast - 2 &4 long on 1:25, 1:35 or 1:45

9 x 25 on :45 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy

WD 300-500 m - every 4th 25 K no board