Thursday November 19th am warmup with fins and snorkels

1000 m smooth with paddles fins and snorkel focus on hand position and pull

16×25 free on 30/35/25/20

4×400 for time – 1st one as fast as possible and then see how close to it you can stay

• 1) 10:00

• 2)12:00

• 3)14:00

• 4)do the 400 then take 1 min rest then do a 100 back

Fins back on for Vdk  2x thru

• 1) 5/5/10/10/15/15  30sr

• 2) 30 on/15 off/30 on/45 off

• 3) 1 min on/30off/30 on/1 min off

easy 100 swim

3200m