Nov 1

12 * 50 (descend by round)

1) Pull on 1:00

2) Drill with PB 1:10

3) Swim on : 50

4) Drill on 1:00

200 Pull 3rd 50 PBL 200 kick – split

30 min to here

Keith : flutter kick Carla: back swim 4x(8×25:45) – review on land rotation 10-2 , 11-1 Robot arms 1/2 recovery Catch timing

Queens:

8 * 300

1) IM descend on 5:45

2) Free ascend on 5:15

IM goes drill and kick easy, to swim faster and faster

Free goes from “all out” to adding 15-20s per repeat

Warm down

12 * 25 choice on :35 dif each time