Monday Sept.18th, 2017

• 600 Long with low s/c choice 12:00

• 2×400 – neg split 6:30

• 3×300 with paddles dec 1-3 5:30

• 1 min rest

• 4×200 as broken 800 with 20 sec rest after each 200

6×125 on 2:30 (last 2 rounds with fins)

• 75 all out k

• 25 all out swim

• 25 ez swim

4x 150 on 4:00

• 25 2 kip

• 25 3kip

• 25 fast hands

• 25 long

• 50 strong

3×100 dec breast on 2:30

150 ez

4900m