Pace work …

• 400 on 7:30

• 4×50 back kick 25 smooth/25 fast 1:20

• 4×100 IM  or frim for FF+ on 2  dec 1-4

pace set:

Cam, Lucy, Manon, Igor fly

Gary, Eric, Mackenzie, Morgan breast

Kelvin, Isabella, Will back

everyone else FREE  *** FF+ do fast 75’s instead of 100″s and 250 instead of 300

• 4×50 at p200 on 1:10

• 100 all out 2

• 300 ez on 6:20

• 2×50 at p200 on 1:10

• 100 all out 2

• 2×50 at p200 on 1:10

• 300 ez on 6:20

• 100 all out 2

• 4×50 at p200 on 1:10

• 300 ez on 6:20

Kick set for strong kickers 

• 2×50 kick on :45

• 300 pull on 5:30

• 2×50 kick on :50

• 200 pull on 3:30

• 2×50 kick on :55

• 150 pull on 2:30

• 2×50 kick on 1:00

• 100 pull on 1:35

• 2×50 kick on 1:05

• 50 pull on :45

or a diff set for not so strong kickers

4×300 ascend on 5:30  FF+ use fins

• all out

• 10 sec slower than #1

• 20 sec slower than #1

• 30 sec slower than #1

4000 m