Monday Sept.25th, 2017

Warmup 4-4-4

Main set 1:

• 50 sprint kick choice 1:30

• 400 – split 7:00

• 2×50 sprint kick choice 1:30

• 300 pull with paddles 5:15

• 3×50 sprint kick dolphin k 1:30

• 200 build each 50 3:30

• 4×50 sprint kick flutter1:30

• 100 with fast dk and turns 1:45

• 5×50 sprint kick flutter 1:30

Main set 2

9×50 IM switch 1:15 work on turns

4×200 IM on 4:00

1. Dr/s by 50

2. s/dr by 50

3. Frim

4. fast IM for time

Warmdown: PT swimming choice of equipment and stroke

8×50 on 1:10

4300m