Distance free yesterday JP+ (Thursday Nov 15/18)

20×50

• 1-5) dr/s 1:00

• 6-10) pull :55

• 11-15) kick 1:05

• 16-20) dec swim 1:00

12×25

• 2fast/1ez  :40 kick

Main set:

• 800 for time 15:00

• 2×400 for time 7:30 better than 1/2 the 800

• 4×200 for time 4:00 better than 1/2 the fastest 400

Warmdown:

3×200 back with fins (50dr/50s)

• ra/la is drill

• Zombie kick is drill

• double recovery is drill

4300m