Wed Oct 30 pm

1000 flow with fins (min 150 of each stroke) 18 min

4 * 275?-300 Pull every 4th 25 PBL on 30s rest - 20 min

6 * 200 kick on 4:00 if using board small boards or hold bottom

1-2) IM smooth and long (175?)

3) fast - best stroke

12 * 50 on 1:20 fins opt'l

15m speed drill/35 long

30 * 50 - all with 4+ dolph kicks off wall

6 on :40 with fins. (+5 or +10?)

60s fins off

4 on :45

3 on 50 - stroke )

:30 s to put on fins

2 on :55 - 6 kicks per side if free or Bk

1 on 60 - 6 kicks per side if free or Bk

:40 s to take off fins

could add 5 or 10 to everything