Dec.29th, 2015

4×400 free + recovery 10:00

1. p400+30  +200 ez

2. p400+25 +150 ez

3. p400+20 +100 ez

4. p400+15 or better +50 ez

4×300 IM 1-3) drop a stroke 4) fast 75 of all 4 strokes 8:00

1. fast first 100 +150 ez

2. fast middle 100 +100 ez

3. fast last 100 + 50 ez

4. fast 300

4×200 stroke is non free 6:00

1. 50 fast stroke/150 strong free + 100ez

2. 100 fast stroke/100 strong free +50 ez

3. 150 fast stroke/50 strong free

4. 200 fast stroke

4×100 all out free  plus recovery  4:00

1. 100 + 100ez

2. 100+50ez

3. 100

4. 100

4×50 ez 1:00

5300 m