Sat Oct 22, 9:30-11

400 6kick s/swim with fins by 50

3×300 Dec on 5:00 (250/250/300) swim or pull with paddles

8×25 on :45 15/10

5×50 on 5:00 all out (3 stroke A/2 stroke B) warmdown between

2x thru: 50 blast kick :55 50 swim 1:05 75 blast kick 1:30 50 swim 1:00 100 blast kick 2:00 50 swim 1:00 1 min rest 200 fast flutter kick 5:00

WD Tba