Tues Nov 25th

8 x 50 with partner - 4 each with partner doing hand squeezes out of water

300 kick all with a board

25 10m underwater

25 piano

25 board way out in front

25 10m vertical board

200 PB low every 4th 25 Breast

300 IM drop a stroke

3 x 100 IM 1) with flutter, 2) with free kick, 3) regular kick

6 x 400 alternate Pull ascend on 6 & Swim descend on 5:30

adjust distances if needed

1000 with fins every 4th 25 alternate Fly & Breast

or

25 fly/75 Back/25 breast/75 free

or

Fly/Back/Breast/Free by 50

Quebec Cup Sprinters

400 Free/Back by 100 1 fist closed/swim by 50

300 smooth kick - 5 fast - fast under water off every wall

200 super slow swimming (could be pull)

4 x 50

1) 15-25-10

2) 15-25-10

3 descending turns, 3 descending dives

4 x 25

1) 5 and glide - kick accelerations

2) Build

3) Easy speed

4) 15/10

25 sprint

50 sprint

25 sprint

4 x 25

1) 5 and glide - kick accelerations

2) Build

3) Easy speed

4) 15/10

5 x 200 ascend on 3:15

Sarah paddles? - last 25 Fly

Liam back