Monday October 2

1000 with fins 200 RA/LA free 200 breast 25 long with 2 DK/25 strong with 1 DK 200 back 50 1/2 recovery, 50 6 kick switch 200 fly as 75 underwater recovery/25 fly breathe every 2 200 build kick

6×50 on 1:10 15/25/10

6×25 build breakout speed 1:00

8×25 free sprint on :35 200 ez 5 8×25 sprint paddles or if no paddles then NF on :40 200 ez 5 8×25 free sprint with fins :30 200 ez 5

3×300 ascend (250/275) 1 on 4:45 1 on 5:00 1 on 5:15