Friday the 13th… not always bad luck. Nov 13,2015

4×250 on 6:00

• pull

• 75swim/50 back kick

• IM  +50 free

• build choice

30×75 on FPP  stop at 4:35 if not finished the set

• 10 on fpp

• 1 min rest

• 8 on fpp

• 1 min rest

• 6 on fpp

• 1 min rest

• 4 on fpp

• 1 min rest

• 2 on fpp

Kick set

• 5×50 kick 3f/2ez  1:30

• 50 swim on 1:00

• 4×50 kick 2f/2ez   1:20

• 50 swim on 1:00

• 3×50 kick 2f/1ez  1:10

• 50 swim on 1:00

• 2×50 kick 1f/1ez 1:00

Total 4100m

or if you did a double yesterday option of:

• 800 with fins and 13:00

• 10×100 on 1:55

• 400 with paddles 8:00

• 8×100 on 1:50

• 200 with paddles 5:00

• 6×100 on 1:45

• 100 long swim

• 4×100 on 1:40

Total 4300m