8 * 800 Sat Oct 16

4 * 200 descend with fins on 3:15

1:00

2 * 400 IM on 8 (any 100 Drill, 100 Kick, 200 Swim)

1:00

4 * 200 Back on 3:45 (#1 last 50 kick) - add 50 kick if you get 15 s rest, remove 50 kick if you have 5 or less

1:00

2 * 400 Pull on 7:00 1 smooth, 1 strong (paddles opt'l)

1:00

8 * 100 IM on 1:45, 1:40, 1:45, 1:35, 1:45, 1:30, 1:45, 1:25

1:00

4 * 400 descend on 5:40, 6 or 6:20

Warm down with mix & match

- 300, 200, 200, 100 & 4 strokes & K, P, S, Dr