Monday Jan.11th Recovery

• 200 long cys

• 200 50 kick on board/25 dk on back/25 streamline kick on front

• 6×50 pull with big paddles breathing every 3/5 by 50  1:10

• 12 x 75 non free –  25 strong kick/50 build swim  1:30

• 6×50 1) dr/s non free 2) dr/s free 1:10

• 12×75 free  – 25 strong pull/50 build swim 1:30

• 6×50 1) scull/3kip  2) catch up build 1:10

• 12×75 with fins choice  25 strong/50 build  1:30

4000 m