Thanksgiving Sunday Oct.9th, 2016

Warmup – juniors use fins

• 400 on 7:00

• 4×100 descend 2:00

• 6×50 IM switch 1:10

• 12×25  40/30/20 free

Breast set:

4×200 on 4:30

• 50 3kip/75 strong breast/75 free

• 50 3kip/100 strong breast/50 free

• 50 3 kip/125 strong breast/25 free

• 200 breast for time

Free or back :

6 x thru:

• 25 all out 1:00

• 50 all out 1:00

• 75 all out 1:00

Juniors kick set:

24×25 kick (1st 12 flutter, next 12 choice)

• 3 blast/1 ez

4 or 6  DIVE 25’S

Warm down to start at 9:10

5×200 3:30    ascend from fast  (JUNIORS 150)

3300-3400 m JP,  2700 J