Friday November 24/17

• 300

• 3x100IM

• 3×50 dec to p200

4xthru:

• 2×50 kick :50/:55/1:00

• 2×25 swim with overkick :30

4xthru:

• 2×50 dk on back with long underwaters 1:15

• 75 build SR backstroke 1:15

4xthru:

• 2×25 fly or breast fast :45

• 2×75 1)fly/bk/br  2) bk/br/fr  on 1:15

with paddles and fins:

4x thru:

• 3×75 decend 1 on :55/1 on 1:00/1 on 1:05

• 50 fast choice 1:00

3950 plus warmdown TBA

*** juniors 8×50 warmup 1-3 dec hold 4, repeat 1:10

Then test set 10×100 on 1:50/1:45/1:40/1:35 or 1:30 4,3,2,1

• patrick andrei 1:30

• jericho, lach, ben, julia k, 1:35

• noah, tom,tara,zach 1:40

• kaie,olivia,ava h, braeden,moira,abby,matt,amelia,tova, julia b 1:45

• ollie, liam,matt,richard 1:50