10×400 or 300,325,350,375 on 6:30 Sunday November 17th

• 1-3 decsend

• 4 – hold 3

• 5- all out with fins  *** for 400 swimmers this should be within 5 of pb

• 6-8 decend again

• 9 hold 8 with fins

• 10 all out with fins  *** everyone should do a 400 within 5 sec of pb.

if 400 is 5:30 or less do 400

if 400 time is 5:31-6:00 do 375

If 400 time is 6:01-6:30 do 350

If 400 time is 6:31-7:00 do 325

If 400 time is over 7:01 do 300