Jan 18,2017

– 500 cys each 75 do 8 dk and good breakout – 400 FLIP into a long pullout every 4th length is breast – 300 long backstroke with 5dk off every wall – 200 as drill/s by 50 choice – 100 fly dps soft hands fly

8×50 15-20-15 f/ez/f ez/f/ez 1:15 6×50 kick (as above) 1:20 4×50 best avg 1:30 Non free 2×50 free on 1:30 w overkick

Last 1/2 hour

– 4×200 dec to p800 on 3:30 – 3×100 dec to p400 on 2

WD -12×25 choice on :45