Oct 29th pm

Sp mostly aerobic recovery

400 choice

4×50 drill

4×25 kick

3×800 30 sr 

1. Flow with fins

2. 150 smooth/50 strong nf

3. 75 swim/25 dk on back

10×100 on 1:35 cruise

4×200 pull 3:30

1. pbl

2. Pbm

3. Pbr

4. Pbc

JP – 

400 choice

4×50 drill 

4×25 kick

25’s Streamline and breakout review

20×50 work every streamline 1:10 

1-2) free 

3-4) back

16×75 stroke is fly or breast 1:45 (can be 4 same or 2/2) 

1. 50 free/flip into 25 stroke long 

2. 25 free/flip into 50 stroke strong

3. 75 stroke FAST 

4. 75 free smooth 

2×500 as follows (Last 500 choice of equipment): 30 sr between 500’s

2x(200 free/200 non free/100 kick)