Nov 24,2018

600 SKPS 2 * 100 IM (8/10/1/6) – dolphin kicks 300 Pull (middle 100 PBL) – max 200 Free 4 * 50 kick descend

EBSC 25’s

10 * 100 Free/Fly on 1:45 #1) 100 Free – if you get 10 s rest then #2) 75 Free/25 Fly – if you get 10s rest then add more fly, if not then take away fly,,,,

A perfect set would be 100 Free, 75 Fr/25 Fly, 50/50, 25/75 then 6 * 100 Fly

5 * 200 Back descend on 3:00or 4 on 3:30 Maybe Adjust distance (2 * 175/2 * 200) rather than giving more time options

4 * 200 Breast on 5:00

1. hands to heels/3K1P/2K1P/Swim by 50

2. 25 hands to heels/25 3K1P/25 2K1P/125 Swim

3. 50 Choice drill/150 Swim

4. 4 Swim fast