October 9, 2014 at 6-7pm

2x( on a comfortable pace
50 K
100 Free)

10×50 :55, every 5 is fast kick no board

50 easy

4×200 Descend to strong 3:30

100 Easy

4×100 IM 2:00
First 2: drop worst replace with best stroke
Second 2: Drop 2nd worst replace with best

4×50 1:15 Breath control (Free…or fly if ur a b@d@$$)
1. Regular 50 Swim
2. -2 breath from #1
3. -2 breath from #2
4. -2 breath from #3

100 Easy

Have a great Fall Break!

Season Summer 2014