November 7th, 2016

• 400 on 7

• 300 pull 5

• 200 kick 4:30

• 4×100 swim descend 1:45

Main Set:

• 8×50 fly on 1:00  breathing every 2

• 1 min rest

• 10×75 back on 1:30 5,6,7 dk by 25 with fast turns, breakouts and finishes

• 1 min rest

• 12×100 2:00 75 free flip into fast 25 breast or 50/50

7×50 , 2 on :50, 1 on 1:00, 2 on :50, 2 on 1:00

3800m