Tue Oct 22

400 Swim

4 * 100 Pull descend

8 * 50 Kick 1-4 descend finish by 6:24

Distance Option

three times thru - maintain speed throughout

200 on 3, 3:30 or 4 300 on 4, 4:30 or 5

400 on 5, 5:30 or 6

Others

3 round of 8*50 2 min between rounds

each round gets faster (interval and speed) rd 1 on 1:00 or 55, rd 2 on 55 or :50, rd 3 on :50 or :45 - best average

Three times thru (100's on 1:45 or 2:00

1) 75 Long/25 fast best stroke

2) 75 build/25 fast best stroke

3) 75 fast/25 fast best stroke

4) 100 Fast

Could explore IM option (fly/Bk, Bk/BR. Br/Free, IM

WD - join in

15 * 50 IM swtich with fins on :50

1-6) on :50

7-12) on :55

13-15) on 1:00