Friday night at the Y 6:30-8pm

400 Pull smooth - breathing every 3

Paddles can be worn for all or some if knuckles over top

600 IM flow with fins - skip a stroke

12*25 on :45

1) 5 kicks and glide, 2) 5 kicks/3 stroke cycles/5 kicks and glide

3) 5 kicks and glide RS, 4) 5 kicks and glide LS, 5) 5 kicks and glde back,

6) 5 kicks/3 stroke cycles/5 kicks and glide

7-12) repeat with fins

30 * 25 on 35 - different stroke from last night

extra minute after 15 and 25

3 * 700 IM (Drop 100 of a stroke)

Fly = 25's on 5s rest

Back = maximize distance per stroke with a slight build

Breast - 1/2 2K1P/ 1/2 swim

Free = maximize distance per stroke with a slight build