Wed Oct 1

Warm up 10 * 75 on 1:20

1) fist/Drill/Swim

2) A-OK/50 Build

twice thru

100 5 kicks off wall on 1:50

50 15-25-10 on :50

50 15-25-10 on :50

3 x 100 IM on 1:50 8/10/1/6 kicks off wall

35 min Aerobic Base - not available tonight

IM Wheel

twice thru on 4:00, 4:15 or 4:30

25 Fly 50 Back 75 Breast 100 Free

50 Fly 75 Back 100 Breast 25 free

75-100-25-50

100-25-50-75

or

10 x 100 Free 3:10 down to 2:35 or + 5, 10 or 20

or

30 x 50 Fly or Br on :55

Aerobic Power - the main set for tonight

21 x 100

6 easy on 1:30 (fins?) 5 FPP+10, 4 easy on 1:30, 3 FPP+5, 2 easy on 1:25, 1 FPP

Warm down 400 Kick fast 5m in and out of walls

300 PBL

200 RA/LA/Kick Drill/Swm

100 DA back