Monday Dec.6th, 2016

• 400  ra/la/swim 20sr

• 2×200  1 with paddles, 1 free board touch 20sr

• 3×200 50 drill/50 long/50 build/50 fast choice 30sr

• 4×100 65 smooth/35 fast choice 2:00

5×50 from blocks 40,50,60,70,80  breast or flyers leave 10 sec early on the first one  *** front ended and then hang on***

18×25 kick :40  2sprint/1ez

4x(3×25 on :25,30,35)

3000 metres