Monday May 16th, 2016

4×300 -20sr

• long CYS

• FRIM – build each 75

• kick  dec each 100

• 50choice/75 fast fly

3×400  – split and dec on 6:30 (if time is over 5:45 do 300,350,400)

12×100

• 2x thru  on  1:40/1:35/1:40/1:30/1:40/1:25  or +5 or +10 or +15

4x thru – kick is IMO  **** join in when finished the 12×100

• 3×50 best avg kick  1:20

• 1×50 ez swim 1:30  ( do a 150 swim on #4)

4500 m