Friday Jan 25/19

12×50

• 3 kick on 1:10

• 3 pull on 1:05

• 3 drill/s on 1:00

• 3 swim on :55

6×300 on 7:00

dec 1-5

• 1) p400+40

• 2) p400+30

• 3) p400 +25

• 4) p400 +20

• 5) p400 +10 or less

• 6) long ez non free with fins

last 1/2 hour dk and fly on :45

40×25 on :45 first and last 8 no fins

• dk (surf kick)

• dk on side

• dk on back

• dk on other side

• 1-1-1 fly

• breathe every stroke

• breathe every 2

• surf style tight k high SR

3400m