Jan.8th, 2017

Recovery

6×500 30 sr

– 25-50-75-100-100-75-50-25 – 50 RA/50LA/50 Dr/100s x2 – 5×100 pull BAvg on 2 – 10×50 dec 1-3, hold 4,5 1:00 nf – 50 fly/100 bk/150 breast/200 fr – Smooth kick fins optional

3000m

Reg practice

– 50/100/150/200/150/100/50 double up double down – 8×25 1)15f/10ez2)15ez-10 f :45

– 8×100 at 85% on 2:00 – 12×25 smooth nf :30 – 8×100 best avg 2;00 – 12×25 smooth nf :30′

Last 1/2 hour

3x thru on 10:00

– 200 pull fast – 50 blast kick – 100 pull smooth – 50 blast kick – 50 pull ez

4550m