I to be at Harley for a parent preview night.

I will see you Wednesday morning or Thrusday evening.

500swim, 400IM drill, 100 NPS warm up

8 x 25s stroke counting each stroke per length @ 35

12 x 100 stroke need to hold stroke count on first 25 of 100  with one less stroke count than on the 25s, then decrease by one stroke each 25 after that. - don't just continue to swim after that. you must do the exact stroke count per length

(Example: I did 7 breaststrokes per length on the 25s, starting the 100s I must do 6 stroke, 5, 4, 3 per length)

8 x 25s free count each stroke per length @ 30

12 x 100s free same as the 100s above.

1 x 800 dolphin kick with fins

8 x 25s dolphin kick with fins @ 25

100 cool down