Wednesday Oct 25 pm

300 Swim or Pull 4 * 75 1) Fly/Bk/Br, 2) Bk/Br/Fr on 1:30 4 * 50 on 1:00 1) 25/25/10, 2) 15/25/10 200 super smooth with fins. - 20 min to here

three times thru (2nd round with fins) 3 * 7m sprint underwater or an underwater breast pullout on 1:00 20m sprint Swim & 20m walk back on 2:00 50 sprint on 1:00

48 min to here

10 * speed drill on 1:00 Choose from below or make up your own 1) Back spin drill 2) Fly swim 20m or 30m with fins 3) Breast with flutter kick and fins 4) Head up free - fins and paddles optional 5) 12s vertical kicking 6) 8 fast strokes (4 if fly or breast (no pullout)) KBM warmdown and done

Queen's 4 times thru 200 PBL on 4:00 sprint Kick 3 * (25 on 1:00, 50 on 1:15, 75 on 1:30)