Wednesday- November 25, 2015

WARM UP:
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.

-Round 1 swim
-Round 2 swim w/ fins


1 X 300 4:30 4:00
3 X 100--descend-- 1:30 1:20
4 X 50--descend-- 1:00 1:00
Pull or swim.
50's: start fast and descend

Round 1 Pull
Round 2 Swim w/ fins

WARM DOWN: 4 X 50 easy


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3300 SCY
About an hour

Monday- November 23, 2015

15 x 200 @ :30 rest
1- Swim
1- Kick w/ fins
1- Pull
1- IM Drill

4 x 25 UW @ :40
200 EZ
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3300 SCY
About an hour