Nov 3 4-5 if going to Nyac 5-6 if not going to Nyac all at APAC

400 as 25 drill/25 knob/50 s 8:00 3×100 Dec 2:00 2xon 1:15 1) 15f/20ez/15f 2)15ez/20f/15ez 2×25 with fast 15m breakouts 1:00 3 fast turns

If going to Nyac

Then: 3×25 from blocks sprint 2:00 2×50 from blocks sprint 5:00 75 from blocks

If not going to Nyac Then: 3×50 from blocks sprint 2:00 2×75 from blocks sprint 5:00 100 from blocks

Wd 3×100 strong pull or swim 1:50 4×75 ascend swim 1:30 150 social kick