Monday April 10th, 2017

just one hour:

12×50 all choice

• 4 kick dec on 1:10

• 4 pull dec on 1:00

• 4 swim build :50

10×200

1. free ascending 1-5 on 3:15 or 3:30

2. IM decending 1-5 on 3:45 or 4:00  (some first 4 will be FRIM)

12×25 on :30

1. 12.5 fast underwater with fast breakout

2. 3 fast strokes free or fly/3 fast underwater kicks

3. dk build on back

4. smooth swim

2900m