Mon Oct 7

Five times thru

50 Kick on 1:00

100 S Max DPS on 1:45 (descend by round - add max 2-3 strokes per length)

1, 2, 3, 4, 5 build to wall and fast turn sprint 15 m

A/

30 * 50 Fly or breast on 55 or 60

B/ IM Wheel twice thru in 4, 4:15 or 4:30

25/50/75/100 50/75/100/25

75/100/25/50

100/25/50/75

C/ 20 * 100 on 1:25/1:30 or 1:35 (looking for 5-10s max rest

1) 75 Cruise 25 fast kick

2) Fast walls

3) Very long breath every 3

4) As much off stroke as you can and still make it

500, 400, 300, 200

mix and match with

Swim, Kick, Pull & Drill

with

at least 3 strokes