Friday November 16

10 minute warm up

50 build free
25 fast backstroke
75 build free
25 fast backstroke
100 build free
25 fast backstroke
125 build free
25 fast backstroke
150 build free
25 fast backstroke
175 build free
25 fast backstroke
200 build free
25 fast backstroke

3x100 free, descend 1-3 @ 1:30
400 pull at pace
5x100 free, 2 fast/1 easy/2 fast @ 1:25
(add :25 on the easy)
600 pull, negative split
7x100 free, odds @1:20, evens 1:30
4x200 pull @ 2:45

swim easy