Its all in the details… Monday Jan.18th

• 400 fr/bk by 25 focus on in/out turns

• 4×100 3/4/5/6 dk by 100 on 2:15

• 4×50 fast b/out 3 strokes and fast 5m finish

Main set  – same stroke for 8 at a time

• 8×25 at p200 on :40

• 200 ez on 5

• 8×25 at p100 on :50

• 200 ez on 5

• 8×25 at faster than p100 on 1:00

• 200 ez on 5

• 8×25 with fins afap on 1:10

• 200 ez on 5

3x thru

• 2 min vdk with streamline with fins  or without fins 4x (15on 15 off)

• 150 ez swim on 2:30

3050m