Sunday Oct.2,2016

40×25 on :30 1-10) cys 11-20) breathe every 5 21-30) long streamlines 5dk back 31-40) alternate fly/free Set #1 4xthru alt 1&2 1. choice but all same 100 swim smooth 2:15 75 swim strong p200 1:45 50 swim fast 1:30 2. 50 kick Ez 1:30 75 kick strong choice 1:45 100 kick all out flutter 2:15

Set #2 Emily,Morgan, Igor, Cole, Ashley,Katie, Nicole, Ines, Brooke 30×100 1-4) descend 1-4 to p400 1:40 5) fast on 2:00

16×50 fins if required

3 on :40 1 on 1:00 3 on :45 1 on 1:00 3 on :50 1 on 1:00 3 on :55 1 on 1:00 Set1 -3600 Set 2 -4800