Wed Oct 4 pm

600 s/k/p/s by 150 300 IM dr/knob/a 4×50 15/25/10 4×25 kick build

(JP/SP some do 175 on slowest) 3×200 free 2:40/2:50/3:00 200 IM or stroke 3:00/3:10/3:20 2×200 free 2:35/2:45/2:55 200 IM or stroke 3:00/3:10/3:20 200 free 2:30/2:40/2:50 200 IM or stroke 3:00/3:10/3:20

400 swim / kick by 50 cruise with fins

Free is : first 3 Dec, next 2 – split, last one fast

Last hr

30×50 1-6) dr/s choice 1:10 7-12) stroke strong/swim ez 1:05 13-18) kick Dec 1:00 19-24) pull Dec :55 25-30) free Dec :50

4×25 15/10 on :45

6×150 best average with any choice of equipment 3:30

300 ez