Saturday Oct. 18/Monday Oct 20

W.U. 300 swim, 200 pull, 4 x 25 scull (out in front)

Fins: 10 x 75 on :15R
odd: 25 fly kick/25 free kick/25 free or fly swim
even: 25 swim choice/50 kick choice

M.S. 100 pull/bands on :20R
100 swim- strong on 1:50/2:00/2:15/2:30
200 pull/bands on :30R
2 x 100 swim - strong on :30R
300 pull/bands on :30R
3 x 100 swim - strong on 1:50/2:00/2:15/2:30

cooldown: 150 ez (total = 2700m)