Tuesday Nov 21st, 2023

Warmup 400 s/k/dr/s backstroke 300 pull pbl/pbm/pbr paddles 200 IM dr/s 100 kick build

6×50 on 1:10 as 15-25-10

Choice of (400 set)

5×400 42 min smooth on 7:00 Stronger on 6:40 Stonger on 6:20 2 min extra rest 4. 400 for time 10:00 400 even faster with fins 10:00

Or (Sprint set) 12×25 1-4) 15 fast breakout :45 5-8) at p100 on :45 9-12) sprint 1:00

3 rounds of (3×50 dec) 1:20. Strong/Stronger/Sprint Round 1 free Round 2 back Round 3 breast or fly 1 min rest between rounds

100 ez

6×25 with fins overspeed on :45 15m 10m underwater and 3 strokes 20m sprint 25m sprint

2×50 timed in heats from dive on approx 5 min

Wd tba