Wed Oct 8

1000 flow with fins (at 200 of at least 3 strokes)

10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00

800 Pull with all the equipment

10 * 25 1) build, 2) 15/10, 3&4) 5 & glide, 5) sprint on 1:00

600 Kick 400 IM/200 choice "-"

10 * 25 as above with fins

400 IM Dr/S/K/S by 25

10 * 25 with fins

twice thru

• 400 strong walls - bridges in deep end

• non bridge lanes 10 * 50 on 50 from center of the pool on 1:00 5 V kicks while resting