Thur Oct 20th

8 * 75 on 1:20 1) fist/Drill/Swim, 2) Scull/50 Build

6 * 25 PBL with paddles on :45 4 * 25 kick descend on :45

KBM 10 * 100 back on 1:25, 1:30 or 1:35 1:40?

5 kicks off 3rd wall

3 choices of aerobic set (40 minutes)

A/Fly or Breast 12 * (3 * 25, 1 * 50 on :45)

B/7 * 400 descend on 5:20, 5:30 or adjust by distance

1-5) descend, 6) long + 20s , 7) #5 or faster

C/ 9 * 275-300 on 4:20 3 smooth, 1 stroke build

2 smooth, 1 stroke strong

1 smooth, 1 stroke fast

Speed (will be available again tonight)

20 * 100 on 1:45

3 smooth/1 fast 2 smooth/1 fast 1 smooth/1 fast

3 smooth/1fast

2 smooth/1 fast

3 smooth/1 fast