Monday March 7th, 2016

3×200 descend

• 1) PULL 3:45

• 2)PULL WITH PADDLES 3:30

• 3) SWIM WITH PADDLES AND OVERKICK 3:15

4×100 rotating fast 25 on 1:45

5×50 non free descend to p200 1:10

4x thru:IMO

• 75 smooth 1:40

• 3×25 at p100 :40

• 50 smooth 1:00

• 2×25 fast :30

• 100 ez choice 2:20

4x thru (fins optional) 

• 3×25 flutter kick streamline no board descend :40

• 75 ez swim 1:30

• 3×25 fast zombie kick :40

• 75 ez swim 1:30

3850m