Friday Jan 5, 8-9:30 am

Continuous warmup : 400 free/bk by 100 with fins 7:00 4×100 pull Dec 1:55 4×50 kick Dec 1:15

Free or back at p200 the rest is choice: if not obvious then do back. 16×50 on 1:00 every 4th at p200 12×50 on 1:10 every 3rd at p200 8×50 on 1:20 every 2nd at p200 Extra 1:20 rest 4×50 on 1:30 all at p200

OR breaststroke in shallow end. Tony? Devin, Ioan, Eamon, Gabe, Isla, Eve, Arianna, 60×25 (15xthru:) 3 breast at p100 on :45 1 ez choice on 1:00

Wd tba