Sat Nov 18,2023 9:30-11

400 choice

3xthru : back/free/fly 6×25(12.5k/12.5 swim) with fins :40

6×50 fr 25 pause drill/25 swim 1:10

4×50 at p400 1:15

4x thru: 200 smooth 3:30 200 stronger 3:45 200 fast (Goal 400 pace +5 or better) 4:15

*** if 400 time over 5:40 then go 175,175,200 31+ 46

WD tba