Friday March 10,2017

• 800 s/k/p/s

• 8×50 swim 1)15f/20ez/15f  2) 15ez/20f/15ez 1:00

3 x thru

• 4×75 all out   round 1 (1:20 worst ), round 2 (1:10 best nf stroke), round 3(1:05 free)

• 200 ez 5:00

Fins optional dk set 24×25 on :45

• blast underwater dk

• ez swim

• fast on board

• fast on board

• fast on back

• ez swim

Warmdown TBA

3800m approx