Tuesday Oct 15th pm

3×400 Dec 6:30/6:45/7:00

Open turn review / feet up fast 

12×25 fly :50 (hold SC) 

100 IM 2:00 /2:10

6×50 bk 1:10 (25 smooth/25 high SR)

100 IM 2:00 /2:10 

4×75 breast (alt 75 w dk/75 power) 

100 IM 2:00 /2:10 

3×100 fr Dec 1:50 (last 1 long&fast)

100 IM 2:00 /2:10

Flutter kick 

3xthru:

3×25 Dec :45

2×25 steady :35 

1×25 blast :25