Wednesday October 12,2016

• 400

• 4×100 IM 2:00

• 4×50 descend

JP- 3x(6×100) on 2:00

• rd 1  p400+8

• rd 2 p400 +5

• rd 3 fastest best avg…p400 or better

Senior 2x thru:  (juniors do this set with 150 pull and change pace times)

• 200 pull 3:30

• 6×25 blast flutter :45

• 3×100 on 2:00 descend to fast

• 4×25 blast dolphin k :45

• 50 ez 1:00

Everyone together:

6×200 IM on 4:15

• kick/swim by 50

• swim/kick by 50

• FRIM

• SKIP A STROKE

• fast IM fins

• kick with fins

3800-4000m