April 9,2018

• 400s/k/p/s

• 4×100 – 75 free flip into 25 fly

• 4×50 bk k/Br swim

main ser:

• 16×25 at p400 :30

• 8×50 at p400 1:00

• 4×100 dec to p400 by 2’s on 2:00

Kick set – Kick is fast

5x

• 25k/50 s 1:20/1:30

• 75 k 1:30/1:40

• 50k/50s 1:40/1:50

Pull sub 1:10/1:20/1:30 (ash)

WD

14×50 1:15

focus on turns and breakouts

• 1-2) fly/fly

• 3-4) fly/bk

• 5-6)bk/bk

• 7-8)bk/br

• 9-10) br/br

• 11-12) br/free

• 13-14) free/free

4150m