Wed Nov 19th

400 Fr/Bk by 100 fist/Swim by 50

2 * 100 IM 8/12/8/12

2 * 100 IM 1 with flutter, 1 with dolphin

4 x 50 descend and build - paddles encouraged

3 descending turns

3 descending dives

3 x 25 walk back

A/

4 x 100 @ 400 pace on 2:00 (stroke swimmers 75 build to fast stroke)

8 x 25 @ 200 Pace on :40

200 Easy swim on 4:00

4 x 100 @ 400 pace on 2:00  (stroke swimmers 75 build to fast stroke)

B/

8 * 25 on 1:30

1) 15m sprint kick underwater (does not have to be dolphin)

2) 15m swimming before flags

8 x 25 as above with fins (on 1:15+

200 (150 build to fast 50)

3 x 50 fast

12 * 75 - all with fins - ascend by round)

Kick on 1:00

Swim on :50

Pull on 1:10