Tues Oct 31

300 Swim 4 * 75 pull descend

6 * 50 K 1-3 descend the 4-6 descend - dif stroke 4 * 50 1)15-25-10 2) 15-25-10

25 min to here

2 * 150 on 3:00 for "practice"

getting ready for

6 * 150 on ?? (#2 approx 10s under pace?)

1-3) descend

4-6) hold #2

4 rounds of

25 sprint on 1:00

50 build into wall and sprint stroke on 1:30

2 * 15s efforts on 1:00 - your choice of what an effort is

100 with 5 fast dolphin kicks or double pullouts on 3:00

6 * 50 K 1-3 ascend then 4-6 ascend - dif stroke 4 * 75 pull ascend

300 Swim