Tues Oct. 14/Wed Oct 15

W.U. 300 S, K, D (drill = choice)

8 x 50 on 1:00/1:10/1:20
as 25 DPS/25 swim (DPS = distance per stroke) - count your strokes!

M.S. 3 x 400 on :30R
odd: pull/band - no paddles (controlled breathing: 4, 5 by 25)
even: swim

4 x 100 swim desc. 1 to 4 on 1:50/2:00/2:15

200 ez cooldown (include some back, breast, and single arm fly)
Total = 2500m