October 14th JP and S- Quality set

• 300 long 6:00

• 3×100 75 swim/25 knob 2:00

• 6×50 IM switch 1:10

• 12×25  40/30/20 IMO

Main set

2x thru:

• 6×50 all out from blocks on 3:00

• 150 ez 4:00

Warm down

12×50

• 2 on :40, 1 on 1:00

• 2 on :45, 1 on 1:00

• 2 on :50, 1 on 1:00

• 2 on :55, 1 on 1:00

3100m