Wed/Thursday, October 1st

W/U:

300 swim choice

100 kick

200 pull

Drill Set:

8x50 (25 drill, 25 swim)  :15 sec rest

odd: 6 kick layout drill

even: fingertip drill

Main set: 

4x 200 broken as: 

2x50 (first 25 hard, second 25 easy) :15 sec rest

100 hard pace (approx. :30 sec rest then repeat from beginning)

3x200pull/paddles

C/D:

6x50  (25 no free, 25 free)