400 SKPS 5 * 75 on 1:45 1-3) descend maintain stroke count, 4) smooth, 5) let er rip 4 * 25 15/10 10 * 75 goal =75% of 100 time plus 1 -...

10 * 75 on1:25 1) fist/drill/swim 2) scull/50 build 3-5) descend while maintaining SC 300 Pull breathing every 5 3 * 50 kick descend 400...

Oct 9 AM 400 Fr/Bk by 100, fist/swim by 50 400 6 Kick switch (200 with fins) 300 Kick (200 IM/100 IM) 3 * 200 10s drops to pb + 20-30s 8...

Warmup 400 with fins light kick Fr/Bk by 100 fist/swim by 50) considered expanding hand through pull 300 Back 1st 25 of every 100 flip...