Thus Nov 26 am

20 x 100

4 with fins on 1:30

4 no fins on 1:40

4 with fins on 1:30

4 no fins no free on 1:40

4 with fins on 1:20

Choose 2

5 * 200 on 3:30

LADP/75 build/RA/LA/50 Build

or

Back 50 RA/50 LA/50 3-2-1/50 Swim

or

3 x (6/4/2 x75) Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast

6 on 1:20, 4 on 1:15, 2 on 1:10 - any of these could be 75's 2K1P

or

three times thru

8 x 25 Fly (2 on :30, 2 on :25)

50 Double arm back with dolphin kick on 1:20

2 rounds 2 waves of 8 x 25 all out

Round 1 Swim on :25

Round 2 swim with fins on :20

WD