Wed Sept 23

400 IM flow with fins

300 kick (200 IM + 100 stroke

4 x 50 swim descend to 200 pace (stroke A)

2 x 50 descend to 200 pace (stroke B)

finish by 6:35

twice thru (may have to do the first three in a different order

if not enough chutes

50 build with chutes on 1:00

2 X 25 with chutes on 1:00

100 long swim with build kick on 2:00

50 build kick on 1:00

2 x 15s sprint kicks on 1:00

100 long pull on 2:00

50 build with paddles  on 1:00

2 x 25 sprint with paddles  on 1:00

100 long swim with build kick on 2:00

50 build swim with fins  on 1:00

2 x 25 sprint with fins  on 1:00

100 IM 8/10/1/6 kicks off wall on 4:00

8 x 50 kick on 1:30 best average

6 x 75 with snorkel on 1:20 - 1-3 descend stroke A, 4-6 descend Stroke B

3-4 x 100 ascend on 1:45