Tues Oct 24

300, 2 * 100 IM, 4 * 75 descend on 1:20

4 * 25 15/10 20 min to here

16 * 50 on 1:30

First 10 50's are all the same stroke, last 6 completely choice - make it fast, make it strong

#1 is something you can hold for m 2, then 3, then 4

1 on 1:30 1:00 xtra

2 on 1:30 1:30 extra

3 on 1:30 1:30 extra

4 on 1:30 2:00 extra

3 on 1:30 1:30 extra

2 on 1:30 1:00 extra

1

Last 1/2 hr. 75 = Build, 50 = best average, 25 = Sprint

one distance = K, one distance= Pull, one distance = swim

4* 75 on 1:30

3 * 50 on 1:15

2 * 25 on 1:00

3 * 75 on 1:30

2 * 50 on 1:15

4 * 25 on 1:00

2 * 75 on 1:30 4 * 50 on 1:15

3 * 25 on 1:00