Monday Oct.22nd

Recovery and efficiency:

• 400 free/bk by 100, fist swim by 50

• 300 dk on back build each 75 with fins

• 200 IM dr/s by 25

• 100 kick

12×21 cycles, maintain an even long swim tempo with 4 dk off every wall or long pullout, 15sri

• free

• bk

• breast

10×50 free on 1:30  maintain sc and descend by 1 sec

16×25 on 1:00 4 of each IM  (strong dive or push and very tight streamline)

1. Dive, streamline with no dk then sprint

2. push, streamline with no dk then sprint

Warmdown TBA