Nov 9th

Here is the workout I sent to Mikaela for tonight. I will be back next Thursday for practices.

WU 1800	9x200 20sri 1- 2nd/4th 50 drill 2- 2nd/4th 50 kick 3- 2nd/4th 50 build
MS 2100	2x750 (30sri) 1 swim 1 pull going 25 ez 25 hard 50 ez 50 hard up to 125 24x25 on 40 3 fast 1 ez (or relays #s permitting)
CD 900	6x50fr/25bk/50fr/ 25nbk

WU 1200	6x200 20sri 1- 2nd/4th 50 drill 2- 2nd/4th 50 kick 3- 2nd/4th 50 build
MS 1800	2x750 (30sri) 1 swim 1 pull going 25 ez 25 hard 50 ez 50 hard up to 125 12x25 on 40 3 fast 1 ez (or relays #s permitting)
CD 900	6x50fr/25bk/50fr/ 25nbk

WU 600	3x200 20sri 1- 2nd/4th 50 drill 2- 2nd/4th 50 kick 3- 2nd/4th 50 build
MS 1200	750 (30sri) 1 swim going 25 ez 25 hard 50 ez 50 hard up to 125 18x25 on 40 2 fast 1 ez (or relays #s permitting)
CD 300	2x50fr/25bk/50fr/ 25nbk