Wed Nov 3

800 Back with fins 50 Kick/RA/LA/50 Swim/ 50Kick/RA/LA/100 Swim/

50 Kick/RA/LA/150 Swim 200 3-2-1

3 * 100 IM

1) with dolphin kick 2) with free kick 3) normal kick

4 rounds of Fast kick 25, 50, 75 Rd 1 on 1:20, rd 2 on 1;15, rd 3 on 1;10, rd 4 on 1:05 Shoulder care (55 min to here)

200 Progressive drills 8 * 50 Stroke on fpp 200 Progressive drills 6 * 50 Stroke on fpp 200 Progressive drills 4 * 50 Stroke on fpp 200 Progressive drills

2 * 50 Stroke on fpp

Progressive drill suggestions Fly = Kick/RA-LA/3-3-3/Swim Back = Kick or DA/RA-LA/3-2-1/Swim Breast = adjust as needed Free = Long arm dog paddle/6 kicks/RA-LA/Swim

400 mix and match