Wed Oct 4th

600 s/k/p/s by 150 300 IM dr/knob/a 4x50 15/25/10 4x25 kick build

3x200 free 2:40/2:50/3:00 descend 200 IM or stroke 3:00/3:10/3:20 2x200 free 2:35/2:45/2:55 each one is "-" 200 IM or stroke 3:00/3:10/3:20 200 free 2:30/2:40/2:50 fast 200 IM or stroke 3:00/3:10/3:20

400 swim / kick by 50 cruise with fins

2nd hour

30x50

1-6) dr/s choice 1:10 7-12) stroke strong/swim ez 1:05 13-18) kick Dec 1:00 19-24) pull Dec :55 25-30) free Dec :50

4x25 15/10 on :45

6x150 best average with choice of equipment 3:30

300 ez