November 1st Thursday!
400 free
200 pull
200 IM k drill
3x50 build @:50
Just make freestyle aggressive pace get heart rate up!
1x200 @2:50
2x150 @2:00
3x100 @1:20
4x50 @:40
8x50 2 each stroke @1:00
Odds: Fast,Easy
Evens: Easy,Fast
8x50 free
1 fast @1:00
7 pace, +2/3 from fast 50 @:50
4x75 @1:10 uw to half each 25, easy rest of way, IMO 1 of each story
100 easy
