Wed Oct 5th

Warmup with

300 choice

4 * 25 build to 100 pace on :45

200 build kick

4 * 50 1) 15/25/10, 2) 15/25/10

6 * 25 2 fast, 2 speed work, 2 fast and/or choice until 28 min

Then A/ - if you this is at least your 10th workouts since tryouts.

A/ 6 " 100 sprint on 8

or

4 * 400 maintain kick/distance off Wall & descend. Be aware of stroke count on 7:00

7 * 200 it's okay if stroke is free, however good time to get breast or fly in. Not quite ready? Consider 25 stroke/25 free/50 stroke/25 free/75 stroke

1 smooth stroke on 4:00

1 easy off on 3:00

2 build stroke on 5:00

2 easy off on 3:30

1 fast