Wed Oct 28

avoid paddles throughout if you have shoulder issues

300 Swim on 5

4 x 75 Pull descend on 1:05

300 Kick (200 IM + 100 Stroke) on 5:30

4 x 75 Swim descend on 1:00

300 Pull maintain SC on 5:00

4 x 75 kick descend on 1:30

If you want more rest start before 6:15

At 6:45

Group A with paddles and chutes throughout

2 times thru (14 min)

2 x 25 build with paddles and chutes on:50

3 x

10s on vertical Kick 5s hand cross chest, 5 s hands up (faster tempo throughout):

10s off leave paddles and chutes on for effeciency

2 x 25 build on :50 with paddles and chutes

2 x 25 fast swim - no equipment

Group B

twice thru (14 min)

6 x 15s sprint Kick on 1:00

50 Swim long with 5 kicks off wall on 1:00

Group C - all together if enough chutes for 2 groups

twice thru

IM on 2:30 Fly Swim Back RA, Breast fast hands/Free RA - all with paddles

IM on 2:30 Fly Swim Back LA, Breast fast hands/Free LA - all with with paddles

IM swim on 2:00

All together

5 x 50 on :45

4 x 50 on :55

3 x 50 on 1:00

2 x 50 on 1:05

1 x 50 on 1:10 taking fewer strokes as pace time gets slower