Fri Sept 23

--Wakey--Wakey--

4 * 25 strong swim on :35 slight build & descend

500-600 "max out the equipment on 1:00

4 * 25 fast on :30

250-300 K (200 IM/100 IM kick) on 6:00

4 * 25 fast on :25

1:00 minute

100 fast with fins

Circuit A/ Dolphin kick work with Keith

Circuit B/ Breast stroke circuit with Ken

Circuit C/ 25's at 100 Pace with Carla

Breast =

4 * 50 kick descend on 1:15

2 * 25 Eggbeater w/ board

2 * 25 Kick on board

2 * 25 underwater kick

4 * 50 kick descend on 1:15 faster than above

3,4 or 5 * 50 Pull

1) Scull/Breast Pull 2) Bk/Br

3) Breast

4 & 5) Choose from above