**Sorry we got a bit behind with posting the last 2 workouts, as things were hectic this week - but here they are!

Wed. Nov. 12/Thurs. Nov. 13
W.U. 4 x 150
1. swim
2. pull
3. swim
4. 50 fist/50 swim

k.set: 4 x 50 as 25 back kick/25 swim

dr. set: 4 x 100 on :20R
odd: 50 FTD/50 swim
even: 50 6k layout/50 swim

M.S. 1000 broken
4 x 25 DPS on:10R
4 x 50 as 25 fist/25 swim on :10R
4 x 75 pull on :15R
4 x 100 swim - descend 1-4 on 1:50/2:00/2:15/:20R

2 x100 cooldown (50 back/50 free)
total: 2400m



Fri. Nov. 14/Sat. Nov. 15

W. U. 300 swim, 200 kick, 100 pull

dr. set: 9 x 75 on :15R
1. 25 back kick, 25 back swim, 25 swim choice
2. 50 6k layout, 25 swim
3. pull (on the 9th 75, make it a 100 pull)

M.S.
2 x { 4 x 50 as 25 DPS/25 high turnover on 15R
200 swim - build to fast - on 1:00R

cooldown: 3 x 100 - 50 back/50free

total: 2400m