Wed night

Use this to get what you need - Recovery or aerobic fitness

500 maintain SC 400 Pull 300 Kick(200 IM + 100 IM)

4 * 50 holding 200 Pace

100 IM S with long walls - 1/2 hr to here

6 * 500 choice on 7:00, 7:30, 8:00 or 8:30 (1:24-1:42/100)

1-3 descend

4 a bit slower

5-6 same as 3

200 off and a few smooth dives

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