Friday Oct.19th

NO PRACTICE TOMORROW!!

• 400

• 4X100 CHOICE DR/S BY 50

• 4X50 DEC

18X50 IM switch on 1:10 work turns

40×25  (10 of each IMO)

• Odds from blocks on :45

• Evens from push 1:00

1. 15m sprint

2. build to fast finish

3. 20m sprint

4. drill

5. 25 m sprint

6. knob

7. 15 m sprint

8. build to fast finish

9. 25m sprint

10. drill

800 with fins decrease intensity by 200  first 200 at p400

3700m