Thursday 10/11
400 free
200 IM k/s
4x50 free dec 1-3 #4fast! :50
8x25 sprint cycle kick 4 choice 4 breast :40
3x100 25fast/25easy 1:30
12x50 1. Build 2. Fast to flags 3. Fast through turn 4. All fast do in groups of 4 1:00
20x25 4fast 1. Easy swim :30 4 of each stroke
4x25 half way underwater half way easy swim :30
4x25 free 3fast 1no breath :30
3x100 pull paddles breathing 3/5 by 50 1:30
100 easy
