Tues Nov 7

AM

300-350 with fins on 5:00

4 * 75 50 Bk K/ 25 Br S or 25/50 on 1:30

300 Pull - every 4th 25 fly or Breast on 5:00

4 * 75 Kick descend on 1:30

8 * 15s sprint kick on 1:00

4 * 75 on 2:00 ( 2 waves) build into a 15m sprint off the 50m wall

200 RA/LA/50S or 2K1P on 5:00

8 * 25 sprint with fins (paddles opt'l) on 1:30

200 IM K/DA/K/S on 5:00

8 * 25 on 1:15

1&2) easy speed (30m pace), 3&4) speed drill

Warmdown

12 * 50 on 1:00 - no repeats

PM (or possibly am if not returning)

1/2 hr warmup

5 * 100 all out in 40 minutes

8 * 15s sprint Kick on 1:00

WD