100 add up … Tuesday October 14th

Long after Thanksgiving warmup:

3×400 on 6/6:30/7  descend 1-3 to p400+40

16×50 choice on 1:00/1:10

• 1-4) pull

• 5-8) swim/kick  or kick/swim

• 9-12) board touch/kick

• 13-16) build

12×25 on 1:00

• 1-6) 15 m fast/10 m ez

• 7-12) fast 10 m finish

3x thru (100 add up) –   free for at least one, then choice

• 25 from dive Technique speed :30

• 25 fast focus on Arms :30

• 25 fast  focus Legs :30

• 25 fast Everything what ever you have left :30

• 200 ez on 6:00

10×50 kick on 1:15

• 1-4) 25 fast flutter/25 ez

• 5-6) fast flutter

• 7) ez

• 8-9) fast choice

• 10) ez

3600m