Saturday Sept. 8th

• 300 NFL –  No breath off the wall, Four dk off every wall, Low stroke count

• 200 IM dr/s by 50 choice of drill and 8/12/8/12 kick to wall on full stroke

• 100 back kick with 5 dk off every wall

Main set:

3x thru:

• 200 25 RA/25 LA/50 swim free 4:00

• 2×100 back 25knob/50 build/25 high SR 2:15

• 3×75 choice start with low sc 1st 25,add stroke each 25, build speed on 1:30

• 4×25 dk on back on :45 all fast :45

• 25 fast with low breath count 1:00

10×50 flutter kick on 1:00/1:05/1:10  dec 1-5, dec 6-10

150 25scull/25drill/25s

3125m