Fri Oct 5 am

800 IM Flow with fins

8 * 100 on 1:50 (5-8 stronger than 1-4)

1) 75 long fly/25 fast Back

2) 75 build/Back/25 fast Br

3) 75 fast Br/25 fast Free

4) 100 Fast IM or Free

three times through on 16 min total per round

3 * 200 on 3:00, 3:15 or 100 on 2, 2 by 200 on 3:30

1 * 400 (holding 200 time plus 10)

or

200 Drill(s) on 4

4 * 75 on fpp (extra rest to 10)

200 Drill(s) on 4

6 * 75 on fpp + 5 (extra rest to 14)

200 Drill(s) on 4

8 * 75 on fpp + 10

WD