Mon Oct 2 am

300 choice swim

200 choice kick descend 50’s 1-4

100 IM

Your choice of:

Stroke:

4x:

250 Fr /5:00

200 Fr/stroke d1-4 /3:30 or 3:45

150 stroke/Fr/stroke double pullouts or 6 kicks off walls on stroke 2:30 or 2:45

100 stroke d1-4 /1:45 or 2:00

50 at 200 pace /1:15

2x25 fast /:45

200 stroke drill

300 KDS

Or

Fr/Bk, Bk, or Fr:

40x100

16/1:45, 1:40, 1:35, or 1:30

12/1:40, 1:35, 1:30, or 1:25

8/1:35, 1:30, 1:25, or 1:20

4/1:30, 1:25, 1:20, or 1:15

200 stroke drill

300 KDS if time

Or

IM:

40x100 IM Order

4 of each / 1:50, 1:40 or 1:40

3 of each / 1:45, 1:40 or 1:35

2 of each / 1:40, 1:35, or 1:30

1 of each / 1:35, 1:30, or 1:25

Add 5 or 10 sec for Br