Wednesday November 18th, 2015

3×250 on 5:00

• pull (paddles opt’l)

• non free build

• free – split

10×200  Alternate free and IM

Ascend the free on 4:00

• 1)fast within 12

• 3) within 20

• 5) within 30

• 7) smooth

• 9) ez just make it

Descend the IM on 5:00

• kick

• drill

• 25 dr/25 strong swim

• strong

• fast

2x thru

• 2×50 worst kick fast 1:20

• 2×50 ez swim 1:00

• 4×50 best kick fast 1:20

• 2×50 ez swim 1:00

3750m