Wednesday November 20th, 2024

Wednesday am and pm

300 as 200 free/100 IM 5:30 4×50 free max 4 breaths 1:15 6×50 10m blast/30m technical power/10m fast 1:10

8×100 free cruise 1:45 (5dk off walls)

Relay 25’s in your lane do 4 dive and flip (or turn) at the 12.5 m fast dive fast turn fast finish

3xthru: 8×50 as below 300 active recovery

Round 1) dec 1-4 on :45, 300 on 6:00 Round 2) dec faster 1-4, 5-8 on :55, 300 on 6:40 Round 3) best avg 1:05, 300 smooth

Am warmdown : 400 IM flow fins

PM warmdown 400 IM flow fins 30sr 6×50 ascend 1-3, 4-6 1:00 8×25 choice :30 100 easy kick