Tue Nov 16th pm

400 each 100 gets faster done as 75 back, 25 breast 300 with fins – if free it is 6 kicks/side choice if anything else 300 Pull (75 choice/25 Breast) paddles optional 300 Kick (100 IM * 3)

Swim and Kick no board (your choice of what is kick but 600m total kick

4 * 50, 1 * 75 on 1:00 3 * 50, 2 * 75 on 1:10 2 * 50, 3 * 75 on 1:20 1 * 50, 4 * 75 on 1:30

4 * thru – everything on 1:00 3 * 25, 1 * 50 choice of equipment – big paddles if you can

9 * 50

1 on :40 2 on :55

1 on :45 2 on :55 1 on :50 2 on :55