Good morning :) Wed. April 8th, 2015

• 400

• 4×100

• 4×50 descend

• 20×25 on :40  at p200

• 150 scull (50 feet forward scull above head, 50 face down forward, 50 seated sculling ) 5:00

• 16×25 on :50 at p100

• 150 kick easy 4:00

• 12×25 on 1:00 at faster than p100

• 150 (50 dab/50 super long breast/50 easy free 4:00

• 8×25 1:00 ALL OUT with fins  even faster

• 150 easy 4:00

*** if doing 2 strokes do 1/2 and 1/2 all the way through 10/10, 8/8,6/6,4/4

3000 m