Tuesday November 9th--Afternoon practice

Warm-up
300 Swim-every 4th 25 backstroke
300 Kick choice

20x25's kick
2 on :30
2 on :35
1 on :20
4 Rounds

400 Reverse IM
SKDS

Pre-Set
10x100
Odds Fr-IM
Evens Free
All on 1:30 base
Progress evens to 500 pace

Main Set
5x500
Odds cruise/strong by 25
Evens broken #2 @100, #4 @ 50 with :05 rest
:45 rest after each 500
Even 500's should be strong/fast
Choice equipment, whenever you put the equipment on, you must wear it for the rest of the set.

Warm-down
either 5x100 or 4x75 depending on when people finished the main set.

Total yardage 5500 yds.