Thur Sept 17th

300 Pull

6 x 50 1 smooth, 2 strong, 1 smooth, 2 fast on 1:10

300 Swim on 5

4 x 75 Pull descend

300 Kick (200 IM/100 choice)

3 x 100 Maintain SC while descending

Choose two of A, B, C(may choose the same one twice

A/ Breast 26 min

twice thru 100's are descend

100 3K1P on 2

4 x 25 on :35 Chutes or Pull

100 2K1P on 2

4 x 25 on :35 Chutes or Pull

100 Swim on 2

 4 x 25 on :35 Chutes or Pull

B/ Fly twice thru

100 Kick on 2:00

4 x 25 on :35

100 Swim on 2:00

4 * 25 on :35

2 * 50 on 1:00 25 build free flip into fast fly

200 DA Back

C/ Back

200 6 kicks on 4:00

200 3-2-1 on 4:00

5 x 100 RA descend 1-3 then hold on 1:50

5 x 100 LA descend 1-3 then hold on 1:50

D/ Free

3 * 300 descend on 4:30

100 back on 1:30 (start early?)

2 x 300 on 4:20

100 back on 2:20