Wed Nov 15

800 with fins Swim/Kick/Drill/Swim

600 Pull Breathing every 3/5 if free. (do not change at the wall

400 IM Kick - could drop a stroke

Free or Back

7 * 200 descend +/- 5 or 10

3:05

3:00

2:55

2:50

2:45

2:40

2:35

Breast or Fly

6 * 200 on 3:30

1) 3rd 50 kick

2) 1st & 3rd 50 Kick

3) Swim

4) Drill on 4

5) Swim

6) Sprint Kick

4 * (6 * 25, 1 * 50). 3 waves

Rd 1) on :25/50

Rd 2) with fins on :20/40

Rd 3) on 30/60

Rd 4) on :35/70 Kick

4 * 150 ascend - taking fewer strokes each repeat