Wed Nov 5th

am

Set A - not available tonight targeting aerobic system with short rest 25's after some classic work

18 x 100

4 swim on 1:35

4 swim with fins on 1:25

3 swim on 1:35

3 swim with fins on 1:25

2 swim on 1:30

2 swim with fins on 1:20

3 x 300 Pull descend on 4:15, 4:30 or 4:45

24or20 x 25 Choice on :25 or :30

Free = no breathes

Fly = 1 breast

Back = Kick past 1/2 way RS/LS

Breast = swim

4 times through

4 x 25 K on :30

1 x 50 kick on 1:10

20 x 25 as above

Set B PM - similar option tonight

500 with fins 1/2 drill - 400 Pull - 300 Dr/S - 200 Kick "-" 100 Swim long "-"

4 x 100 IM on 1:50

1) 8/12/8/12

2) 8/10/1/6 dolphin kicks

Dolphin Kicks - twice thru (only do 200 once) - 15 min

2 * 5 kicks with chutes from wall 1:00

Vertical 5 on/5 off/10 on/40 off 1:00

25 RS 1:20

25 LS 1:20

200 "-" dolphin kick on back 4:20

5 dive walk back in 15 min

10 speed drills in 15 minutes

always do something at least twice

Consider:

Head up fast entry

Spin drill

Egg beater

Fast hands

kick accelerations

Vertical kicking

20m easy speed from dive (swim or kick).....