October 15th - Riva

4000 at the pool.
600 w/u
mini pyramid 25-50-75-100-75-50-25 (1:30 base)

4x25; 4x50; 4x75 - 1:30 base
2x50; 2x100; 2x150 1:30 base
100; 200; 300 1:25 base

4 x 150 stroke sandwich on 2:30
8x75 kick sandwich on 1:15