Tuesday Nov 21

Sprint

300, 3 * 100, 3 * 50 descend

8 * 25 with fins

1-4) build on :45

5-8) sprint on 1:00

200 Pull with paddles

6 * 50 20m sprint from dive/30m long on 2:00

200 PBL with paddles

6 * 50

25m sprint swim/10m sprint dolphin kick on 2:00

#3&#4 w/fins

3 * 200 on 4:00

1) Long drill

2) Long swim

3) choice

2 * 50 Sprint

Warmdown

Threshold

4 * 200 on 3:30

1) Swim

2) 3 stroke glide/ 3 or 6 stroke glide

3) long turns

4) fast turns

5 * 100 fpp + 5

6 * 50 fins optional (underwater 5m in and 10 m out of walls) on 1:00

10 * 100 fpp

6 * 50 choice on 1:10 4-6 fins some length and descned

5 * 100 fpp + 10 (could be a different stroke in which case fpp is not related to above)

3 * 300-400 ascend