FRIDAY SEPT.15TH, 2017

• 200 CYS  3:30 / 8X50 DEC 1-4,5-8 STROKE A 1:00

• 30SR

• 200 STRONGER WITH PADDLES 3:15/ 6X50 DEC 1-3,4-6 STROKE B 1:10

• 45SR

• 200 EVEN STRONGER 3:00/ 4X50 DEC 1-4 STROKE C 1:15

4X THRU WITH FINS:

• 3X75 FAST BREAKOUT AND 4 FAST STROKES OFF EACH WALL  1:20

• 150 MIDDLE 50 FAST KICK 3:00 (SWIM IS SMOOTH)

3X THRU PULL WITH PADDLES

• 3X100 DEC 1-3 1:50

• 50 AS 15FAST/20SMOOTH/15FAST 1:30

8X25 ON :45

• 2 ON :20, 2 ON :30, 2 ON :25, 2 ON :35

4250M