Wednesday Jan 8,2025

• 400 choice

• 300 pull

• 200 IM dr/s

• 100 kick

4×50 on 1:00 

1) 15-25-10 2) 15-25-10

4×25 on 1:00 1) 15-10 2)15-10

Swimmers going to Markham

8×100 on 6:00

Score = 

within 3 sec 4 points, within 5 sec 2 points

16×25 with fins 

4 on :25, 4 on :30, 4 on :35, 4 on :40

Swimmers going to Belleville 

– 8×25 sprint :30

– 200 ez 5:00

– 8×25 sprint non free :40

– 200 ez 5:00

– 8×25 sprint :25 with fins

– 200 ez 5:00

Last 1/2 hour

• 600 free low SC with fins

• 400 back pull

• 200 breast 3kip/2kip/50 s

• 100 dk on a board