I am out of town with the Harley 6th grade at outdoor education. I'll see everyone on Saturday morning.

800 swim free (3,3)

Pull 4 x 300s free @ 4:00

Swim 10 x 50s choice @ 1:00

Swim 6 x 200 free (descending by 3) @ 2:40

12 x 25s kicking on side flutter @ 35 NO FINS

8 x 125s free @ 1:50 - sprint last 25

200 cool down

500 swim

8 x 75's (50drill, 25 swim) free rest 10 seconds

1 x 400 (50 back/free -3strokes back, 3 strokes free) 25 back, 25 free) x 4

Pull 1 x 500 free ( R side breath, L side breath, 50 3,3)

12 x 25's drill/scull (1-6 free, 7-12 back) rest 10 seconds

6 x 50's swim free @ 1:00

100 cool down

400 swim choice

with fins 10 x 50's K/S by 25 rest 15 seconds between each 50, kick flutter on side, swim free

4 x 25's drill free rest 20 seconds between each 25

10 x 50's kick/S with fins by 25 rest 15 seconds, kick flutter on side, swim backstroke

4 x 25'ws drill backstroke rest 20 seconds between 25's

4 x 100's odds free, evens back rest 30 seconds between 100's

100 cool down