Monday Sept.10th, 2018

• 300 “NFL”

• 300 pbl/pbm/pbr maintain low s/c

• 12×25 on :45  alt 1) 12.5 streamk/12.5 head positon 2)12.5 HupFree/12.5 catch 

EBSC 25’s long/strong/fast as close to 8/12/8/12 as possible

Main set:

3x thru:  round 2 or 3 with paddles

• 5×100 dec on 1:35/1:40/1:45

• 100 low s/c back 2:35/2:30/2:30

16×25 dk with fins on

• underwater build kick 1:00

• on back fast :45

• on board DPK :45

• on board fast 1:00

9×50 on 1:10

• scull/s

• dr/s

• knob/s

3850m