Wednesday am Oct 16,2024

400 choice 

3×100 Dec 1:50 75fr/25 bk 4 dk 

6×50 15/25/10 1:00 choice 

4×25 :45 at p100 choice 

5rounds 

4×25 sprint

30 sr 

100 sprint 4:00 

Round 1 Fly 25’s 25’s @ 30 

Round 2 back 25’s @ 30 

Round 3 breast 25’s @ 40

Round 4 free 25’s @ 25 

Round 5 flutter k 25’s @40

3×300 free ascend 4:45/5:00/5:15 

1×300 choice swim with fins 30 sr 

6×50 kick with fins :50