Friday Jan.6th pm

• 3×200 back 3:40

• 12×25 ebsc 45/35/25

18×50 on 1:30    – 25 drill flip into 25 sprint

• 1 choice

• 2 non free

kick set  6x thru on 1:05/1:10/1:15/1:20 *** when fastest are done everyone is

• 25

• 50

• 75

8×25 as

• 12.5 underwater dk /20sec Vdk/12.5 ez swim 1:00

3×100 ascend 2:00

3050-3200m