Saturday Morning 3/9 
Remember no flags in the deep end! 
Lane Lines need to come out. Thanks 

Warm up
400 swim every 4th lap is kick

4 x 50 Free swim / drill @ 1:00 
200 pull breathe 3-5-7 by 25
4 x 50 FR dec 1-4  
:50 


Main
3 x 250 free 1. smooth 50-60% 2. Build 3. Fast @ 3:45-4:00
6 x 50 FR ALL OUT   @ 1:00

4 x 25 ALL OUT FR.  @:20

IM
4 x 100 IM rotate fast 25 the 4th is ALL fast!       @ 1:40 
16 x 25 IMO ODD: FAST Evens: Smooth 4 of each @ :30





COOL DOWN


150 ez