Nov 4th, 3:30-5 YMCA

JP/SP in far 3 lanes

800 s/k/p/s by 200 4×150 back dec 3:00 9×50 IM switch 1:10 200 build kick

20×75 on 1:05 with fins 8 then 1 min rest smooth 6 then 1 min rest stronger 4 then 1 min rest even stronger 2 fast

Warmdown 24×25 all choice 4 on :25 4 on :30 4 on :35 4 on :40 4 on :45 4 on :50