Friday September 14th, 2018

• 400 NFL

• 300 ra/la/s by 50 back

• 200 pbl

• 100 build

• 8×25 dk on back fast :45

• 6×50 dec 1-3, 4-6 on 1:00 choice

10×200

1. IM ascend on 4 or 4:15

2. free descend on 3:30 or 3:45

200 as 50 darm back/50 breast long/50 ez swim/50 social kick

3700m