Wed Oct 18 pm

Warmup 16×25 3 on :35/1 on :45 3 on :30/1 on :45 3 on :25/1 on :45 3 on :20/1 on :45 right into 200 Pull with paddles on 4 6 * 50 1-3 descend with fins on 1:00 4 * 25 (15/10) on 1:00

Quality: 2x 150 sprint/100 ez on 7:00 4x 100 sprint/100 ez 5:00 (For swimmers doing an hour end here can use equipment for last 2)

6x 50 sprint/50 ez on 3:00 with equip (at least 2 the same before changing

Warm down: 16×25 3 on :20/1 on :45 3 on :25/1 on :45 3 on :30/1 on :45 3 on :35/1 on :45

Last 1/2 hr – more fun than relays