Nov 6,2024

200BT/200PD/200catchup/2006k

4×100 pull Dec 1:45

4×50 kick Dec 1:10 

(Carla Backstroke work JP)

(Craig Sprint and SP) 

6 * 200 (or 175 if 200 time slower than 225)  descend 3:20,3:15,3:10…

Pull or swim 

5x thru: fly or Breast 

(3*25 on 45 descend, 1*50 @ 200 pace on 1:00) 

OR 

Back with fins 10m off all walls all the way through. 

5x thru: 

(3*50 kick fast on :45, 1*50 fast swim on 1:00)

WD tba