Wed aug 11 apac 3:30-4:30

Today your choice of breast or free! Lane assignments will be determined at practice depending on your choice. Swimmers with a 400 time over 6:45 should probably pick the breast set.

• 300 bk fist/s by 50 • 300 ra/la/1-1-1 fly • 4×25 as 1) 15f/10ez 2) 15ez/10f

Breast : 4xthru: each round 10 min 25 HH/50 2 kip/50 3 kip/50 low sc  -15sr 125 build -20sr 100 fast  50 ez non breast

OR

Free: 20×100 4 on 1:50 dec 1-4 1 on 2:20 fast