Saturday 1/26 remember sign up for the super bowl meet at St. Charles is due by mail February 1st.


3x100 dec 1-3 free @1:30
4x25 sprint cycle choice :35

pre set
8x50 IMO 2 of each stroke drill/swim 1:00

1x500 free @8 min build each 100 last 100fast
1x400IM 25drill/25swim/25kick/25swim @6:30
1x300 free middle 100 is fast @ 4:30
1x200 IM 25easy/25fast 3:15
1x100 as fast as possible bonus points going under 1:05

cool down