Redline…some overspeed work. Thurs. Nov.26

• 400

• 4×100 dr/s by 50 20sr

• 4×50 dec to p200 1:00

• 4x 25 k (10m in the middle blast) 1:00

• 4x 25 with fast b/out and 3 fast strokes 1:00

• 4x 25 (fast 12.5 m underwater) 1:00

move to 3 lanes with blocks at 4:00.  All one stroke or 2 strokes doing 2 and 2 all the way through with the first 2 and the 100 with fins being the faster of the two strokes.

• 4×50 from blocks on 3:00 at p100-1

• 150 ez on 4

• 4×25 from push on 1:30 at faster than 1/2 of p50

• 150 ez on 4

• 4x15m blast 1:00

• 150 ez on 4

• 100  with fins all out (should be much faster than your 100)

• 2×50 with fins all out (should be much faster than your 50)

warmdown about 400m depending on time

2700m