Mon Nov 28

400 choice with fins (max 1/2 free) 200 kick 50 choice/50 fast dk on bk

100×25

1-20) 2drill/2knob/1 s RiMo :45 1 min rest 21-40) free dec 1-3 hold 4-5 on :30 1 min rest 41-60) breast 2kip/3kip/fasth/wdk/s 1 min rest :45 61-80) back 4 at p100/1 ez on :45 1 min rest 81-100) fly with fins maintain SC and speed :45