Monday October 7th pm

400 75 breathe every 5/25 IMO 

3x thru:

100 free 1:50

100 IM 2:05

100 non free 1:55

50 kick 1:10

2×25 choice :45 

30×75 

6 on 1:15 or 1:20

2 on 1:10 or 1:15 

2 on 1:05 or 1:10 

4 on 1:15 or 1:20 

3 on 1:10 or 1:15 

3 on 1:05 or 1:10 

2 on 1:15 or 1:20

2 on 1:10 or 1:15 

4 on 1:05 or 1:10 

12×50 back with fins :55 

1. ra/s 

2. la/s 

3. 50 swim 

4450m