Distance set Oct.4th

• 200 free

• 4×50 kick dec 1:05

• 200 IM

• 4×50 pull dec 1:00

• 200 non free

40×100  – 16/1:40,12/1:30,8/1:35,4/1:25

or

36×100 – 16/1:50,12/1:40,6/1:45,2/1:35

or

32×100 -14/2:00,10/1:50,6/1:55,2/1:45

16×50 warmdown TBA

5000-5800m