November 29,2023 am and pm

500 choice 400 IM dr/knob/50 s 300 50k/50s 8×25 IMO :45

12×25 back kick with fins :40 Rs kick at *45Deg* Ls kick at *45 Deg* Stream kick *tight streamline* Max dk then swim

2 rounds : all backstroke round 1 on 1:15, round 2 1:10 fins ***DK FOCUS*** 9×50 1-3)k strong/s smooth 4 dk 4-6) bk swim stronger 5 dk 7-9) bk swim fast 6 dk 45 sr

30×25 alternate breast /fly :40 Drill underwater rec or 3kip Drill 1-1-1 or 2kip Swim strong

200 ez

——————————————- Afternoon

400 choice

12×25 warmup: 3 on :45, 1 on :30 3 on :40, 1 on :30 3 on :35, 1 on :30

2xthru – 12×25 on :45 with fins 1-4) fast choice /underwater k 5-8) paddles fast breast/smooth fr 9-12) fast free/ez choice 2min rest 400 on 8:00 Rd 1 150 F /10sr/100ez/10sr/150 F Rd 2 back for time 1 min rest