Thursday am distance Nov.26

Emmett/Cameron

2x thru (everything on 25-30sr )

• 50 at  p200

• 100 at p400+3

• 3×400 hold steady Round 1 at 5:35 Round 2 at 5:30

• 100 at p400+3

• 50 at p200   ***add up all of this for a 1500 time

• 200 ez back stroke 6:00

then 1500 all out for time  then a super long 100

5000m

Morgan/Eric

• 3×400 descend 1-3 on 6:30

• 3×200 IM  1)dr/s  2)k/s  3)s/dr  4:00

• 3×100 every 4th fast breast  2:00

3 rounds breastroke:

• 50 H to H 1:30

• 100 2kip 1:45

• 50 fast hands 1:45

• rd 1 3×100 dec. 2:00

• rd 2 2×150 strong 4:00

• rd 3 200 fast

Warm down is paddles and fins LONG

• 300 stroke A

• 200 stroke B

3800m