Recovery or 30×100. Monday Oct.15/18

15×50 on 1:00

• 1 swim nf

• 2 pull

• 1 swim free

• 1 kick

If at the meet for 2 days or more:

15×200 – 20sr

• fins choice

• free pbl

• paddles with low sc

• kick flutter fast in/out walls

• IM knob/s build the swim

• IM s/knob  build the kick

• IM dr/s  swim is fast with low sc

• IM s/dr swim is fast with low sc

• swim Nf with fast walls

• swim choice p200+20

• kick choice

• pbr

• fins choice

If at the meet:

30×100  smooth on 1:45   fast best avg on 2:30

• 5 smooth/1 fast

• 4 smooth/2 fast

• 3 smooth/3 fast

• 2 smooth/4 fast

• 1 smooth/5 fast

warmdown TBA

3750+