Mon Sept 25

400 Fr/Bk by 100, Drill/Swim by 50

2 * 300 Pull - breathing every 3 (including walls) #2 - faster

3 * 200 kick descend on 4:00 or 4:15 (max 30s rest)

4 * 100 IM with fins on 1:40

IM wheel

twice thru (8 * 250) on 15s rest

25 Fly/50 bk/75 Breast/100 Free

50 Fly/75 Bk/100 Breast/25 Free

75 Fly/100 Bk/25 Breast/50 Free

100 Fly/25 Back/50 Breast/75 Free

1:00 rest then 2nd round go faster

1 or 2 * 600 - equipment as desired

75 Choice/25 Fly

75 Choice/25 Bk or Free 75 Choice/25 Breast

Rd 1 equipment (or not) to make it challenging

Rd 2 equipment to make it easier