Friday Nov 5,2021

– 800 as 25ra/25la/50 6k switch free – 600 as 50 dr/50s back past flags every wall – 400 fly alt swim/salmon with fins – 8×25 long breast :45

8×250 IM (the 75 is knob, the 100 is fast) first 4 no fins on 6:30 last 4 with fins 5:30 2xthru: 25/50/75/100 50/75/100/25 75/100/25/50 100/25/50/75

WD : 20×25 free on :45 Low SC head down, breathe every three (keep it low but make sure it’s still swimming and not a drill)

Platinum under 15 Gold 16-18 Silver 19-21 Bronze 22-24

4400m