Wednesday Oct. 26th, 2016

• 400 with underwater turns

• 4×100 kick descend 2:15

• 8×50 build each 50 2 of each IMO

12×75 last 25 fast on 1:30  1) free 2) choice 3) fly 4) choice

Move to deep end

16×25 fast open turns from centre :45

12×50 best average 1:30 6/6 or 12 the same

warmdown TBA

3100 m plus warmdown