Monday Nov. 19th, 2018

• 400 choice

• 8×50 on 1:10 dec 1-4 and 5-8 (2 diff strokes) 

6x thru:

• 30 sec flutter kick against the bulkhead in shallow end

• flip when prompted and underwater dk to last lane

• take 15sr rest

• then underwater breast kick back to bulkhead

• go again when prompted

Pull:

5x thru:

• 2×75 pb strong 1:15

• 2×25 pb smooth :45

• 50 pb fast 1:00

4x thru IMO

• 2×75 build fins on 1:20

• 20sr to take fins off

• 4×25 at p100 on :45

• 50 at p50+3 on 1:00

• 30sr to put fins on

100ez

3350m plus kicking