Day 3 – Dec 29, 2017

200 kick build 400 – split 600 pull pbl,pbm,pbr 800 with fins Every 4th is strong breast with long pullout

5 x 100 backstroke on 1:50/2 4 x 50 kick/drill on 1:15 4 x 100 backstroke on 1:50/2 4 x 50 kick/drill on 1:15 3 x 100 backstroke  on 1:50/2 4 x 50 kick/drill on 1:15 2 x 100 backstroke on 1:50/2 4 x 50  kick/drill on 1:15 1×100 backstroke

100’s are – spilt dec by round and 3,4,5,6 dk

50’s are 25 build k/ 25 smooth drill

In 2 groups

16×25 fly/free :45 3 hold your breath for 10 and sprint. 1 ez

3 tiger sprints on 4:00

250 ez

5000m