Wednesday November 13th, 2025

• 300 choice

• 300 pull pbl/pbm/pbr

• 300 IM knob/dr/s

Double up double down 

take rest to maintain stroke count throughout ( goal is under 16)

• 4 * 25

• 3 * 50

• 2 * 75

• 1 * 100

• 2 * 75

• 3 * 50

• 4 * 25

Main set  – choice 

800 pace /1500 pace 

10×100 on 2:00 hold pace 100 time plus 13 (800) 15 (1500)

Or 

SP 12×100@1:45 as above 

Or

400 pace 

10×100 on 2:00 dec 1-3, hold 4-5 (hold 100 time plus 10 on 4 and 5)

Or 

SP 12×100 on 1:45 as above dec 1-3, hold 4,5,6…

Or 

IM or stroke set  (CRAIG)

4x thru (as IM order or pick 1 breast/back/fly)

3×25 long and strong (approx p100) on :40

2×25 fast on :30

1×25 ez choice 2:00

Warmdown:

• 400 RA/LA/Fist/Swim by 25 Free with fins 

• 300 Pull – breath every 3

• 200 IM dr/s 

• 100 kick