Mon Jan 28/19

10×100 on 2:00 2xthru

• Long free cys

• 25 2kip/25 3kip/50 br w dk

• 25ra/25la/25da/25s bk

• 25 surfs/25dkb/251-1-1/25s

• flutter k build

9×50 IM switch 1:00

2x(8×25) with fins :45

• 3 overspeed fast finish

• 1ez

sprint in 4 lanes

• 75 from blocks

• 2×50

• 3×25

75 plus first 50 same stroke

warmdown min 400