Thursday pm Sept 22/22

Warmup is continuous 2×200 4:15 75 free/25 choice 25 free/25 stroke 3×100 Dec choice of equip 2:00 6×50 IM switch 1:10 21.5 8×25 on :45 1) low SC 2) max speed

3×50 fast free :55 3×100 hold best avg 2:00 1×50 smooth 1:15 3×50 fast free :55 3×150 hold best avg paddles 3:00 1×50 smooth 1:15 3×50 fast free :55 3×200 hold best avg fins/pads 4:00 1×50 smooth 1:15

1 hour 10 min to here

2-3 x tiger sprints with fins