Wed Nov 24

10 * 75 1) fist/drill/swim, 2) 25 scull/50 Build on 1:30

10 * 50 on 1:10 1-4) descend to 200 Pace 5-7) descend to 200 Pace 8) easy 9) 200 pace, 10) same or faster

3 sprints 25, 50, 75 or 100m with at least 175, 150, 125 or 100 easy swim between 7 * 200 on 3:30 or 3:45

75 stroke/25 recovery/50 stroke/25 recovery/25 stroke

(stroke = best average)

1-4) IM order 5-7) choice

800 choice - max 1/2 free

twice thru (1:30 per station)

2 * 25 sprint on 10s rest

4 stand to big stretch 50 RA with paddles 50 LA with paddles

8 glute bridges/leg

100 Fly smooth

40s plank or 20 squats 100 IM 8/14/8/14