Sunday, October 1 - Distance Day Lanes 1 and 2

Sunday, Oct 1                          LANE 1

400                        choice

6x50                      FINS - 25 6 beat kick/25 free @ 20” rest

200                        free with FINS – descend stroke count per 50 while maintaining speed.

Take 30” rest between each repetition:

100                        choice

200                        free

100                        choice

300                        free

100                        choice

200                        free

100                        choice

4x50                      kick @ 20” rest

Sunday, Oct 1                          LANE 2

400                        choice

8x50                      FINS - 25 6 beat kick/25 free @ 20” rest

300                        free with fins – descend stroke count per 50 while maintaining speed.

100                        choice @ 2:20

200                        free @ 4:40

100                        choice @ 2:20

300                        free @ 7:00

100                        choice @ 2:20

200                        free @ 4:40

100                        choice

8x50                      25 kick/25 NON free @ 1:20