You thought Halloween was scary!!! Nov 1

12 * 50 (descend by round)

1) Pull on 1:00

2) Drill with PB 1:10

3) Swim on 50

4) Drill on 1:00

400 Pull 3rd 100 PBL

200 KIck "-"

300 cheating IM (ie do what you can - skip strokes, drills, kick

100 Long turns

8 * 400

1) IM descend on 7:30 + 30s?

2) Free ascend on 6:30 + 30s?

- if the extra rest is what it takes to be "perfect"

IM goes from fast then replacing a 100 time with drill or kick easy, swim easier and easier

Free goes from "all out" to adding 15-20s per repeat

Last 20 min

12 * 50 as above or

12 * 50 Kick 1 strong, 1 easy, 1 strong 2 easy, 1 strong, 3 easy then smooth fins for the rest

X * 25 choice on :35 dif each time