Monday Sept 23,2024

warmup: 800 with fins (100 free/100nf/100 flutter/100nf) 8×50 Dec 1-4, Dec 5-8 1:00 8×25 on 1:00 evens 12.5m blast stream k Odds 10m blast underwater k

Main : 30/27/24 x100 on 1:35/1:45/1:55 1-2) maintain SC – good walls 3)at p400 *2 min rest 15/13/12

WD tba