Wed Nov 13 pm

600 swim with fins - every 4th 25 rotating kick

400 Pull - every 4th 25 kick on board

4 * 30s plank/50 build with 10m underwater off wall

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

10 mins to do 3 or 4 speed drills and at 5:10 be ready for:

4 times thru

25 on 2:00, 50 on 3:00, 75 on 4:00

8 * 150-200 do 3 of them at least 1 once

200 dolphin kick with fins (increase tempo to build each 100)

200 Bk or Fr 6 kick switch middle 100 with fins

150 breast - H-H/50 2K1P/3 * 25 strong

6 * 25 with chutes #1 = Fly then IM order if switching strokes (may skip BR if needed)