Monday April 30th, 2018

• 3×300 dec 1-3 5:30  (just a comfortable descend)

• 3×200 pull  3:30  PBR, PBM, PBL

• 400 flutter kick for time

2xthru ( choice of stroke by round )  must do 2 different strokes

• 200 as 50drill/50s DPS/50 kick drill /50 HSR 4:00

• 2×75 build 25 at p200/25 at p100/25 at p50 1:30

• 4×50 descend time and maintain SC 1:00

• 2×50 from blocks 4:00

• 50 ez 2:00

drills:

• Fly – 1-1-1 (drill)  hands to side kick up/down (kick drill)

• Back – darm recovery (drill), 6 kick switch (kick drill)

• Breast – fast hands flutter (drill) 3kip (kick drill)

• Free- darm recovery (drill) swim with overkick (kick drill)

3600m