Friday Sept 23rd , JP

4×300 20sr  4×200 for J

• pull cys

• IM  JP 8/12/8/12 then kick to wall   J 10/14/10/14 

• drill/s by 50

• swim each 4th fast

4x(4×25) choice  Juniors 12×25 on :45  strK/catchup/6 kick/build

• :35

• :20

• :40

• :25

5/4/4x thru kick (3 flutter, other choice) on 1:40/1:50/2:00  Junior 1:50/2/2:10

• 1×50

• 2×75

• 1×100

Last 20 min

16×25 on 1:00 (3 fast dk only)

• 4 fast fly

• 3 fast fly/1 long free

• 2 fast fly/2 long free

• 1 fast fly/1 long free

3500m