Friday/ Saturday, Sept. 19th

Warmup:
200 swim
4x50kick, odd free, even no free, on :15 sec
2x 100 drill, as 50 swim, 50 drill, on :15 sec
drill=catchup

Stroke Set:
10x50 :15-20sec
1. 25fly/25backstroke
2. 25breatstroke/25free

Do fly drill as alternate for fly if needed

Main Set:
100 pull/paddles (:15-20secsec), 2x 50 swim (odd easy, even fast) on :15sec
150pull/paddles (:15-20sec), 3x50swim (same as above)
200pull/paddles (:15-20sec), 4x50 swim
(1min rest) 200/400 negative split

200/300 swimchoice cooldown