Tues Nov 30th am

400 FrIM

2 * 300 1) breath every 5 if free, 2) 4 dolphin kicks off walls

3 * 200 3rd 50 is fast KnoB and descending 4 * 100 descend to 400 pace

4 * 50 1) 15-25-10, 2) 15-25-10

10 * 75 best average

1:00, 1:30

1:00, 2:00

1:00, 2:30

1:00, 2:00

1:00, 1:30

10 * 50 underwater 1/2 way - fins if needed

6 * 150 with fins and paddles

1) slight build

2) exaggerate length

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