IM all set for Friday Nov.27,2015

10 min oyo warmup … minimum 400m

• 200 IM all out for time 6:00

• 250 ez 6:00

• 200 IM broken at each 50 for 10sec (faster than the 1st) 6:00

• 250 ez 6:00

• 200 IM broken at each 50 for 20 sec(faster than the 2nd) 6:00

• 250 ez 6:00

• 200 IM with fins FASTEST

move to deep end 4 lanes

• 5×200 kick on 5:00 1) worst k 2) choice 3) fast 4 and 5) hold #3

150 ez

3100m