Thursday Oct.29th, 2015 – morning distance.

• 3×200 with fins 3:15

• drill/s by 25 IM

• super long free

• stronger free with fast 6 fast dk off each wall

4×100 2:00 descend 1-4 to p400+2

Thanks to Ken for this great distance set!

4x thru 

• 2×300 … 1)5:30/5:15   2)5:15/5:00  3) 5:00/4:45  4)4:45/4:30 *** some may only descend to #2

• 1×100 at p400

15×50 kick

• 5 on 1:00

• 5 on 1:05

• 5 on 1:10

OR 

10×75 swim

• 2 on 1:00

• 4 on 1:10

• 4 on 1:20

4550 m