Wed Nov 25th pm

KBM

400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall8 strong 25's on :35 subtract equipment every 2

4 x 25 choice of speed drills on 1:00

3-x 50 sprint on 3:00

4 * 25 choice of speed drill on 1:00

40 x 50

16 on :45 - every 4th fast

12 on :50 - every 3rd fast

8 on :55 every 2nd 1 fast

4 on 60 fast

10 min Break

three times thru

16 * 25 on :45 alternating K with chutes/paddles

400 Swim long min 1/2 off stroke on 7:00

Warmdown

3? x 200 IM with fins (take them off for Breast

drop a stroke each 1

Fly = dolphin kick

Back = DA

Br = 2K1P

Free = LA dog paddle

Quebec Cup

400 Pull breathing every 5/3 if free 300 Kick 200 IM + 100 stroke 200 1,2,3,.. kicks off wall 8 strong 25's on :35 subtract equipment every 2

4 x 25 choice of speed drills on 1:00

1 x 50 sprint

4 * 25 choice of speed drill on 1:00

4 x 200 IM with fins (take them off for Breast

drop a stroke each 1

Fly = dolphin kick

Back = DA

Br = 2K1P

Free = LA dog paddle

Queens

400 PBL - every 4th 25 slow continuous one arm

6 x 50 kick on 1:05 1-3 descedn

3 x 200 IM 1) k/s, 2) dr/S, 3) swim

three times thru

16 * 25 on :45 alternating K with chutes/paddles

400 Swim long min 1/2 off stroke on 7:00

800 Pull done as 150 build/50 off long

600 Kick done as 150 build/50 no board (or vice versa)

400 IM options apply - drill when needed,