Tuesday 10/30

400 free
100 pull paddles
200 k,s by 25 IM

5x100 negative split @1:30
O: IMO, Free by 25
E: Free
2x50 fly kick descend 1-4 @1:05
4x100 IM descend 1-4 @1:30
2x50 Bk kick descend 1-4 @1:05
3x100 Free @1:25
O: Fast
E: Just make
2x50 brst kick descend 1-4 @1:05
2x100 @1:20
1. 50 fast,50 easy
2. 50 easy,50 fast
2x50 free kick descend 1-4 @1:05
4x25 fly :30 easy/fast by 25

100 easy

Saturday morning have fun.
200free
3x350s
50 25kick/25drill fly/50freestyle/25back kick/drill/50free/25breast kick/1pull 3 kicks drill/50freestyle/25free kick/25 drill :10 seconds rest
3x200 IM odds:50fast/50easy evens:50easy/50fast
4x150 roatate the fast 50 last one is 90 percent effort free 2:00
8x50 fins 25 u/w 25fast choice! :50
4x25free :20
Cool down
100

200SKIPS
4x25 cycle choice :30

2x300---200pull/paddles after drop equipment 100build to fast finish 4:00
3x50 dec 1-3 :50 freestyle
3x200--100pull paddles/ 50easy/50fast! 3:00
6x50free free dec 1-3 asc 4-6 :50
2x100 build to fast finish free 1:30

100easy

Tuesday 10/23

300 free
200 IM drill/swim
100 Kick choice
4x25 IMO build each 25 @:30

X4, IMO:
3x50 stroke descend 1-3 @1:00
2x100 fast stroke,smooth free by 25 @1:35
4x25 1&3fast swim stroke, 2&4 kick @:30
Rest 1 min

Cool down
100 easy