Tuesday October 8th am.

400 50 free/25knob/25IMO

8×100 smooth 1:45 

6×50 on 1:15 build to fast flip and 15m 

4×25 kick :45 

3x thru: 

VDk 5/5/10/10/15/15  30 sec rest 

6×25 1:00 

• 15f/10 ez 

• 15ez/10f

• P100 

5 x thru: 

Full effort !!! Keep pushing 

May change stroke by round 

– 2×25 on :30 

– 50 on 1:30

– 100 FTB on 4:00 

Warm down with fins choice :

2 on :45 

4 on :50 

6 on :55 

8 on 1:00