Butter..free Wednesday Sept.25th, 2013

8×75 on 1:40/1:50/2

• 50 pull/25k on pb

• 25 pull/50 k on pb

• kick

• swim

600-800 smooth swim with fins   OR  400 for time if you didn’t do it yesterday

5x thru –  4×50 on 1/1:10/1:20  plus 100-200 smooth free on 3:30   each set is on a total of 7:30

round 1  50’s- dk on back

round 2 50’s- dk on board

round 3 50’s ra/la

round 4 50’s 3-3-3

round 5 50 fly

3×50 all out fly on 3:00

18×50 kick on :40

1. dk on back smooth

2. dk on back blast

3. dk on board smooth

4. dk on board blast

5. dk underwater blast

6. smooth choice

4100 metres