Wednesday Oct.18th, 2017

• 400 fist/swim by 50, free back by 100

• 300 4,5,6 dk off each wall

• 200 IM dr/s by 25

• 100 kick

With fins 12×50 choice on :50

• 1) sprint 2 cycles

• 2) sprint 3 cycles

• 3) sprint 4 cycles

5x through (1-4 IMO for fast, #5 choice

• 4×25 sprint 15m :45

• 100 ez 2

• 4×25 at p100 :45

• 100 ez 2

• 50 all out sprint 1:15

• 100 ez 2:15

4350m