March 30,2016

9×50 fist/s on :55 9×50 str k to 15m flip then swim then flip into fast fly or breast at the 25 1:05

9×100 pull w paddles 1:40/1:45/1:50 1) ff/ez/ez  2) f/ez/f/ez 3) f/ez/ez/f 9×75 swim nf rotate fast 25 1:20/1:25/1:30 9×25 on :45 fast

12×75 1)all out 1:00 or 1:10 2)perfect technique 1:45 or 1:35

3xthru 4:15 w fins 5:00 without 100 blast Dk on board 5,5,10,10,20,20 100 easy swim

4200m