Wed Nov 27

600 Free or Back every 4th 25 cycles through, RA,LA, 6K switch

400 with fins - every 4th 25 open trn and underwater dolphin kick

4 * 200 IM

1) K/S by 50

2) K/S by 25

3) dr/S by 50

4) swim

A/ 14 * 100 Fly or Br. on 1:30, 1:40 or 1:50

4 stroke, 1 free, 3 stroke, 1 free, 2 stroke, 1 free, 1 stroke

B/ Back

6 * 200 3rd 50 kick

C/ 100, 200, 300, 400, 400, 300, 200, 100 maintain up then get faster on 1:40

Repeat A/B/C more options for free, 200's with K could be breast or IM

If doing A once - do it first

Warmdown (twice thru)

300m Bridges at 8m with fins

6 * 50 on :35, 40, 45...

200 IM kick