Tues Nov 5

400 with 4 dolphin kicks off wall

4 * 50 build and descend with paddles (PB and snorkel optional)

6 * 25 1) 5 & glide, 2) 15/10

3 waves of

8 * 25 sprint on :30

8 * 25 sprint with fins on :25

8 * 25 sprint no free on :30

8 * 25 sprint with choice of equipment on :30

5 min continuous swim - no clocks o specific distance

5 min social kick

5 min pull breathing every 3 if free - no clocks no specific distance

5 min social kick