Tues Nov 12

3 * 400 - each 400 gets stronger

1) 25 fist/75 Swim

2) Pull with paddles

3) Swim with fins

2 * 50 on 1:00 build to wall and 1m sprint

2 * 25 15/10

four times thru

3x25 on :40

2x50 on 1:00

1x75 on 2

extra 2:00 (and swim and easy 25) after 2nd round

round 3 * 4 the 50's and 75 are from a dive

all distances should be at the same pace 25=15s, 75 should be :45

Finish with

5x200 Kick 1-3 descend, 4&5 hold

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