150’s Sat Oct 3rd

20×25  5 of each IMO on :40   13.:20

• ra

• la

• drill

• long swim 8/12/8/12

• fast

One all out 150 from the blocks 

14×50 on 1:15 kick17:30

• fly

• fly/bk***

• bk

• bk/br***

• br

• br/fr***

• free

12/11/10 x150   free   37min

• smooth  on 2:30/2:45/3

• faster on 2:45/3/3:15

• fast on 3/3:15/3:30

• ez on 4

wdown   4×100 on 2

• strong

• smooth

• long

• ez

4050 m