Wednesday Nov 22 AM and PM

Nov 22 am

AM- technical kick

4×275/300 pull Dec 5:15

3xthru: 150 flutter kick with board (floppy feet, maintain slim profile) 30 sr 150 flutter kick with board single leg (alternate legs by 25/ hold your core) 30sr

4×50 or 3 if behind swim cruise @1:15 Round 1: Regular kick Round 2: drag socks or fins Round 3: fins or drag socks

Wd tba

PM distance free

400 swim (75 free , 25 IMO)

6 x 100 Swim @2:15 2 – fly kick/bk swim by 25 2 – bk k/br swim by 25 2 – 2kip/free swim by 25

6 x 50 @1:10 2 – hesitation drill 2 – low Stroke count 2 – Build

30/27/24 or x 100 Freestyle swim @1:45/2:00/2:15

10/9/8 cruise 5 sec rest 10/9/8 strong 8-10 sec rest 10/9/8 best avg (hammer it)