Fri am Sept 30

10x100 free / 2:05-1:20 descend pace time by 5 seconds every 100, 50 stroke/50 fr if PB is under 1:00

3x4x50 Kick descend 1-4 and descend sets 1-3 / 1:00 or 1:10, extra 30 seconds between sets

3x100 15-25-10-15-20-15 / 2:00 Start at 6:40am Circuit 1: 8x100 best avg with fins /2:30 Circuit 2: 3x through: 1 vertical blastoff 5-5-10-10-15-15 vertical kick /1:30 4x25 easy push off, accelerate through breakout / 45 50 dive sprint 5 kicks minimum off wall /1:30 Warmdown