November 19, 2014 at 7:30-9pm

200 swim
12×50 1:00 4,8,12 strong kick
8×75 1st 4 primary, 2nd 4 secondary 1:15
6×150 P D by 3 2:00/2:20
100 easy
3×200 IM D1-3 2:40/2:50/3:15
100 easy

5×100 o: fly or Br/Fr e: backstroke 1:30

100 easy

4×25 IMO race sprint from blocks

200 easy

Season Summer 2014