Saturday Nov 6th,2021

250-300 Pull on 5:00 1at and last 25 PBL

6 * 75 on 1:20 1st turn underwater, 2nd turn fast (fins if required)

4 * 50 on 1:00 1) build, 2) sprint 15m underwater off first turn

2 rounds of 1 * 100 on X 3 * 100 on X-5 2 * 100 on X 2 * 100 on X-10 3 * 100 on X 1 * 100 on SPRINT goal = X-15 or better

extra rest between rounds

X is approx 100 time + 30

Lane 7/8 is on 1:50 for all 24 1 smooth 3 strong 2 smooth 2 stronger 3 smooth 1 fast Rest and repeat

Fatigued sprinting and warmdown to follow