Monday Nov.11th, 2024 Lest we forget

4×200 – 20sr

• Fist/swim by 50

• IM dr/s by 25

• Bk fist/swim by 50

• IM knob/s by 25

16×25 with fins rotating dk :30

4×275/300 on 5:00 

paddles/snorkel optional. If 400 time slower than 5:20 do 275’s

• Smooth

• 2nd 100 strong

• First and last 50 strong

• All strong

16×25 back stroke :45

• 1-2) spin drill for 12 strokes

• 3-4) smooth 12 strokes then kick to wall

800 IM with fins

• Fly underwater recovery/fly by 25

• Back high stroke rate 3 kicks off every wall

• Breast alternate Long/2 dk with strong/1dk

• Free fast with long strokes high kick rate

16×25 warmdown:

• 1-4) free on :25

• 5-8) non free :30

• 9-12) choice :35

• 13-16) kick :40

4000m