Rested and Ready to Rock…Friday November 15th

• 400 free

• 300 rimo 25 drill/75 swim

• 200 bk

• 100 IM strong

descend the following within each set and by set

• 3×200 pull on 3:30

• 3×200 paddles on 3:15

• 3×200 swim on 3:00

100’s are descending free- 50’s are sprint stroke

• 4×100 on 1:45/1:55

• 50 all out 1:15

• 3×100 on 1:40/1:50

• 2×50 all out 1:15

• 2×100 on 1:35/1:45

• 3×50 all out on 1:15

• 100 all out

6×75 dr/k/s on 1:45 choice

4400 metres

c13 B-

• 300 free

• 200 rimo 25 drill/25 swim

• 100 IM strong

descend the following within each set and by set

• 3×100 pull on 2:10

• 3×100 paddles on 2

• 3×100 swim on 1:50

75’s are descending free- 50’s are sprint stroke – all on 1:30

• 4×75

• 50 all out

• 3×75

• 2×50 all out

• 2×75

• 3×50 all out

• 75 all out free

2×75 dr/k/s on 1:45 choice

2700 m