Friday Nov 25th HP/SP/a few JP 1:30-3:30

200 swim long 3:30 4×50 kick Dec 1:00 200 swim strong 3:15 4×50 pull Dec :55 200 swim stronger 3:00 4×50 swim Dec :50

Ebsc 25’s 12×25 imo 40/30/20

6xthru:

-(275 for a few)300 stroke A on 4:45 -250 Dec 1-3,4-6 stroke B on 4:45

If stroke B is fly or breast 1&4) 100 stroke/150 free 2&5)150 stroke/100 free 3&6)250 stroke

12×100 with fins on 1:45 75k/25s 75s/25k 50s/50k 100 kick

200 drill down

6200m