Tuesday September 17th PM

SP 3:30-5

16×50 

• 4 kick 1:10 

• 4 drill 1:05

• 4 pull 1:00

• 4 swim dec :55

Main set

• 800 for time 14:00

• 2×400 better than 1/2 7:30

• 4×200 better than 1/2 4:00

• 8×100 best avg 2:30

Warmdown

12×25 choice :30

JP/SS 3:30-5

16×50

• 4 kick 1:15

• 4 drill 1:10

• 4 pull 1:05

• 4 swim dec 1:00

6×50 as 15f/10ez/15f 1:10

400 for time

48×25 12 of each IMO :55

• 1-4) dr/s

• 5-8) long/strong

• 9-12) FAST 

Warmdown TBA