Monday sept 11,2017

400 long back with 4dk 8×50 best k 1-4d on 1:00 300 free with paddles 6×50 diff k 1-3d on 1:05 200 breast ev 4th with DK 4×50 diffkick 1-2d 3-4h 1:10 100 dr/s fly 2×50 worst k blast 1:15

3x 4×25 1/2 headup :45 50 build 1:15 100 fast w paddles 2:15

24×25 fly with fins :45 2 min rest after 12 1. br every 1 2. br every 3 3. br every 2 4. Sprint

3x 200 bk 1. Strong 3:30 2. Long 4:00 3. 1/2 drill 4:30

3950m