Tues Nov 28 am

800 SKPS

400 Pull breath every 3/5 if free

2 *200 kick descend - 1/2 hour to here

12 * 75 with fins

(2 on fpp+10, 1 * fpp)* 2

(1 pn fpp+10, 2 on fpp)* 2

Distance

2*200, 400, 800, 400, 2 * 200

or Sprint

twice thru (30 min)

triangle, swim 5 m, 6 jumps, sprint finish right after the last jump on 1:30

Sprint 25 on 1:30

Sprint 50 on 1:30

Triangle on 1:30

Sprint 25 on 1:30

5 * 50 with paddles on 1:15 (chutes as available - PBL if not) or Breast pull

5 * 100 with fins on 1:45 - smooth except sprint kick off last turn