Monday Nov 13,2023

5×200 warmup work turns 20-30sr 2 hand touch open turn streamline past flags Fast turns at the 25/underwater turns at the 50 Flip turn mid pool Breast with double pullouts Fly into the wall at the bulkhead

2x thru: 2nd round fins (32 min) 25’s fast fly :45 50’s smooth fr 1:00 2×25 1×50 3×25 1×50 4×25 1×50 3×25 1×50 2×25 1:30 rest

4×400 IMO 75 underwater recovery/25 fly 25 ra/25la/50 swim 2kip/3kip/long/strong Free fins hold head position