November 14th

8 x 100 free 3 steady @ 140 /150/ 2
1 build @ 130/140/150

200 kick @4 /430
2 x 50 @ 70 dec 1-2

4x 25 best stroke @ 45 as 1 drill 1 scull 1 drill 1 build

3 x 100 @ 3 (-) split decend if your focus is distance

6 x 50 @ 90 200 RP divide by 4 +3 +2 +1 +2 +1 = to race pace if your focus is mid distance

8 x 25 @ 50 1 easy 1 all out if your focus is sprint

100 easy

Total Distance 2200
Yearly Distance 56, 400 m