Tues Oct 10th pm (stands for pain management!?!)

200 choice - be aware of stroke count

3 * 50 descend on fpp + 5

2 * 50 low stroke count fpp

4 * 25 15/10 on 1:00

at 4:25 twice thru - first round think, second round stink(ing fast)

2 * 75 on 1:30 - dolphin kicks or double pullouts off walls

3 * 50 rotate fast 33.3m on 1:20

6 * 25 on 1:00 1-2) 20m easy speed, 3-4) longer (ie same stroke count for 25, 5-6) sprint 25

or something that works better for you (6 min)

4 * 50 on :40, 50, 60, 1:20, 1:30

5 min easy swim

last 20 minutes

5 * 200 on 3, 3:15 or 3:30 (20-30s rest max

1-3) strong best average 4-5) ascend +5, +10 with great stroke and swim habits

WD