Wed. Nov.5/Thur. Nov. 6

W.U. 200 swim
2 x 50 kick
200 pull
200 swim (50 back, 50 fr, 50 breast, 50 fr)

Drill sets:
4-6 x Streamlined push-offs

4 x 75 as 50 drill/25 swim on :15R (drill = 6 k layout)

4 x 50 drill - 6 strokes front, 6 strokes back (modified corkscrew) on :10R

3 x 150 on :15R
as: 50 kickboard touch, 50 swim, 50 kickboard touch

M.S.
4 x 50 swim - build on 1:00/1:10/1:20
200 pull - ez on :30R
2 x 100 swim - negative split on 1:50/2:00/2:15/

2 x 75 cooldown (50 back or breast, 25 free)

***This workout was a technique-based workout and mainly focused on drills and skills