March 22nd YMCA 4:00-5:00

12×75 warmup 4 on 1:30 1 on 1:15 3 on 1:25 1 on 1:10 2 on 1:20 1 on 1:05

2xthru: 3×100 dec 1-3 to fast on 1:50 paddles 50 smooth 1:00 4×25 blast flutter kick :45 50 smooth 1:00

3xthru: fly or breast with fins 4×25 drill :30 3×50 dec to strong 1:00 100 fast 2:00

WD : 100-200bk 25ra/25la/25darm/25s

3050m