Saturday! 10/13
Next Saturday 10/20 practice is 5:30-6:30am b/c Lyons Pride.
500 every 4th 25 choice
200 IM
100 kick
4x25 sprint cycle
4x50 kick descend 1-4 @1:00
6x100 descend 1-3, 4-6 @1:25/1:35
1-3: free
4-6: IM
20x50 1 easy,1 build, 2 fast @:50
1-4: free
5-8: choice no free
9-12: free
13-16: choice no free
17-20: free
4x75 pull paddles: 25 skull, 50 breath by 7 @1:15
4x25 paddles, no pull buoy, skull on back feet out of water @:10 sec rest
100 easy
