Wednesday, October 10th, 2018 – Free

10-minute warmup on your own

10 x 50 @ 1:00 – Drill – IM switch or your stroke of focus

8 x 25 @ :40 – Reverse IM order, 2 of each stroke

20 x 50 USRPT @ 1:00 – holding 200 race pace

10 x 50 kickĀ @ 1:10 – odds 60%/70% effort, evens 80%/90% effort

100 EZ

4 x 25 fly @ :45

100 EZ

~2500 yards total not including 10-minute warmup

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