Free 4 all… Wed Oct. 23rd

• 4×400  on 7 descend 1-4

• 4×200 on 4 at p800   or 3×200 on 5 plus 1 min rest

• 4×100 on 2:15 at p400

• 4×50 on 1:15 at p200

flutter kick

• 8×50 k on 1:05/1:10/1:15

• 50 swim on same pace

• 6×50 k on 1:00/1:05/1:10

• 50 swim on same pace

• 4×50 k on :55/1:00/1:05

• 50 swim on same pace

• 2×50 k on :55/1:00/1:05

• 50 swim on same pace

4000 m c132400 m c13b