Day 2… Thursday Sept 10th, 2015

5×150 -30sr

• Kick( fly kick)

• Swim (back) with 5dk off each wall

• Build (breast) add 1 stroke per 25

• Pull (free) count your strokes

• IM 25 fly/50bk/25breast/50free

21×75

• 6×75 long choice 1:30

• 30sr

• 5×75 25 long/50 build choice 1:25

• 30sr

• 4×75 1:20

• 30sr

• 3×75 1:15

• 30sr

• 2×75 1:10 if you miss don’t do the last one

• 30sr

• 1×75 1:05

Backstroke work:

3x thru:  25’s on :40 , 50 on 1:20, 75 on 2:00

• 25 streamline kick build

• 2×25 ra (1 long, 1strong)

• 2×25 la (1 long, 1 strong)

• 2×25 shotgun (pause at the top)

• 50 long

• 75 strong

3225 m