Oct 6/18

Warmup:

6×50 dr/dps 1:10

3xthru:

6×25 40/30/20

75 build 1:20

25 knob strong :40

Saturday : main set

15×200 on 4:00 dec by round

• 5×200 dec 1-5

• 4×200 dec 1-4

• 3×200 dec 1-3

• 2×200 dec 1-2

• 1×200 fast

Or

IM option

• 5×200 free dec 1-5

• 4×200 back dec 1-4

• 3x(150)(150) 200 breast

• 2x(150)(200) fly

• 200 IM

12×25 :30 choice warmdowm