Happy Thanksgiving!

Wednesday November 24

Warm up
1000 mixed

1x300 - 4:30 smooth pull or swim
3x100 - 1:20 fast
1x300 - 4:30
6x50 - :50 choice
1x300 - 4:30
12x25 - :30 even sprint

12x75 - 1:10 (50 touch-and-go drill/25 fast)

6x75 - 1:30 kick

12x50 - 1:10 choice winding down
=4750+ SCY

Tuesday November 23

Warm up 300 swim, 200 kick x2

18x50 - reduce interval by :05 after every three running straight through from 1:10 to :45

8x125 - 2:15 (75 free/50 stroke)

6x200 - 2 sets of three #1 free 3:00, #2 IM 3:30, #3 kick 4:00 repeat

1x600 pull or swim

Swim down
=4700+ SCY

Monday November 22

Warm up
1000 long and smooth

Two rounds of:
2x500
5x100
Round 1 - 7:00 and 1:20, Round 2 - 6:30 and 1:15

Kick ladder x2
100, 75, 50, 25 - :30 per 25

20x25 - :30 breathing 3,2,1,0

Swim down
=5500+ SCY