Tuesday 22/10
400 toss salad
20×25’s as 4 scull 4 drill 4 scull 4 swim

8×100’s @1.30
2×40’s @60 Max turn and jump at flags
6×100’s @1.25
4×40’s @60 same as above
4×100’s @1.20
6×40’s @60 same as above
2×100’s @1.15
8×40’s @60 same as above

200 swim down

Thursday 24/10
2x(300 swim + 200 DKOB)
9×100’s IM @2.00/1.50/1.40

2x(8×25 brst kick 40 +4x50’s Dec 1-470
4×200’s @3.00/3.30/4.00 active recovery)