Tue Oct 26

5 * 400

If your 400 Free is faster than 4:40 do the full distances If not do 350's on 1,3,5

1) Free on 6:00 2) max 200 Free on 6:30

3) Free on 5:40

4) non-free on 7

5) Free on 5:20

at least 3 and hopefully 4*thru

200 IM K/s by 25 on 4:00

150 IM drop a stroke on 3:00

100 strong on 2:00 - first round fly, 2nd round back...

50 Stronger (200 pace or faster) on 2:00

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