Wed Oct 18th

Warmup

16x25

3 on :35/1 on :45

3 on :30/1 on :45

3 on :25/1 on :45

3 on :20/1 on :45

right into

200 Pull with paddles on 4

6 * 50 1-3 descend with fins on 1:00

4 * 25 (15/10) on 1:00

Quality:

2x

150 sprint/100 ez on 7:00

4x

100 sprint/100 ez 5:00

(For swimmers doing an hour end here can use equipment for last 2)

6x

50 sprint/50 ez on 3:00

with equip (at least 2 the same before changing

Warm down:

16x25

3 on :20/1 on :45

3 on :25/1 on :45

3 on :30/1 on :45

3 on :35/1 on :45

Last 1/2 hr - more fun than relays