AM Warmup done by 6:35 800 Flow with fins 4 x 50 descend to 200 Pace 40x100 16, 12, 8, 4 descending pace times start no slower than 1:45, start no faster than 1:30 (example: 16/ 1:45, 12/1:40, 8/ 1:35, 4/1:30) You choose when you do each: Free/Back by 50, 5 kicks off last wall IM or IMO 75 fr flip into 25 Br with double pullout or Flip into 3rd 25 fly, 5 kicks off wall or Distance: 10x400 1-4) D1-4 /6:00 5-8) descend pace times by 10 from #4 +30sec (so if #4 was 5:30 #5 @ 6: