Monday March 9, 2015

3 times thru:

• 150 smooth IM drop the fly on 2:45

• 4×75 on 1:301)fly/bk/br   2)bk/br/fr

• 5×50 1-3 descend to p200 hold 4,5 on 1:15

• 8×25  fast fly on :30

28 x 50

• All kick til you miss

• Then 1) 25k/25s 2) 25s/25k til you miss

• Then swim til you miss 4 on 1:15 4 on 1:10 4 on 1:05 4 on 1:00 4 on :55 4 on :50 4 on :45

4100 m