Thur Oct 26 am

12 * 200

1) Swim on 3:30

2) Pull on 3:30

3) Kick on 4:00

4) Swim with fins on 3:00

5-8) repeat 1-4 with a slight build

9) Swim with the third 50 fast Kick

10) Pull with the third 50 PBL

11) Kick with third 50 fast swim

12) strong IM with fins

be aware of your stroke hygiene - breathing pattern, count your strokes, kicks off the wall.....

3 * 800 65, 75 then 85% effort

1) 3rd 50 of every 200 Kick

2) pull - snorkel and paddles optional or breast swim (600) or

30 * 25 Fly or breast 5 on :30, 1 on 46

3) swim with fins plus any other equipment