Thursday am first hour November 3,2016

9×50 warmup

• 1-3) long 1:00

• 4-6) dec to p200 on :55

• 7-9) build each 50 on :50

4x thru: stroke by round

• 3×25 sprint on:30

• 75 at p200 on 2:00

2 min rest

3xthru: paddles optional

• 3×25 pull :25

• 2×50 pull :50

• 1×75 pull 1:15

• 50 ez 1:20

2 min rest

2x thru kick with fins

• 3×25 sprint kick A :20

• 50 smooth kick choice 1:00

• 3×25 sprint kick B :20

• 100 smooth kick choice 2:00

100ez

2650m