Monday Oct 13 - APAC 3:30-5:30

6 * 50 Back K/Breast Swim on 1:00 800 S/K/Dr/S with fins 3 * 100 kick descend on 2:20

9 * 300 on 5:10 or 45 * 50 on 1:00 (1 long free, 3 smooth fly, 1 strong fly * 9)

3 smooth 1 build stroke* 2 smooth 1 strong stroke* 1 smooth 1 fast stroke*

*can do stroke free if smooth is back 400 Pull - every 4th 25 2 breaths 300 IM Kick (200 IM/100 IM) 3 * 200 kick on 4:30 descend – third 50 is always fastest Dive walk backs for speed