Monday IM – Nov 27,2023

Warmup : 20×50 1-5) bk k/choice swim 1:05 6-10) non free 1:00 11-15) pull :55 16-20) swim :50

7×400 100IM/300 free @ 7:00 200 IM/200 free @ 7:10 300 IM/100 free @7:20 400 IM @ 7:30 300 IM/100 free @7:20 200 IM/200 free @7:10 100 IM/300 free @7:00

OR

8×25 strong fly :45 6×50 fly/bk 1:10 work turns 100 IM fast 2:30 8×25 strong back :45 6×50 bk/breast 1:10 work turns 100 IM fast 2:30 8×25 strong breast :45 6×50 breast/free 1:10 work turns 100 IM fast 1:30

200 IM kick for time

Last 15 min pullouts