Monday Sept 25

300 Swim until 6:06

then 3x [50, 75, 100] all on 1:05, 1:10 or 1:15

starting at 6:20

Main set

Freestyler/Backstrokes do all Fr IMers do 400’s IM, 300’s fr, 200’s IM and 100’s Br or Fly Breast or fly 400's = 300-400 every 4th 25 stroke

300's = Kick - adjust distance if needed, free if too much stroke 200 = first and last 50 50 stroke

100 = stroke

4×400 D1-4 on 6:00 - adjust distance if needed 4×300 D1-4 / on 4:20 (or 5:00 for some doing IM) 4×200 D1-4 /2:50 (or 175's if needed) 4×100 D1-4/ 1:30 (1:40 or 1:45 for some doing IM or stroke)

10×50 WD

2x: 1on40, 1on 50, 1 on 45, 1 on 55, 1 on 60