Wed Nov 6

24 * 100

3 times (Rd 1 with fins 1:30/1:40, rd 2 no fins 1:40/1:50, rd 3 with fins 1:20/1:30 or 1:30/1:40)

100 Swim

100 75 Swim/25 Kick

100 Swim

100 50 Swim/50 Kick

100 Swim

100 25 Swim/75 kick

100 Swim

100 Kick

12 * 75 (Rd 1 50's are build, Rd 2 50's are kick, Rd 3 50's are fast, 25&75 go from fast to faster)

50 Fly/25 back

50 Back/25 Breast

50 Breast/25 free

75 Free

Rd 1 on 1:10, Rd 2 on 1:20, Rd 3 on 1:00 or 1:05

last hour

8 * 400

Odd IM descend - options leading to full stroke on 7:00 or 7:30

Even free or back ascend on 5:30 or 6 (15s drops)

or

400 kick descend (300 --> 400)

400 swim ascend