October 13, 2016

600 with fins on 10:00 4×200 pbl,pbm,pbr,pbc 3:30

2xthru: – 200 free fast walls 3:30 – 3×50 dec to p200 on 1:00 – 100 build nf 2:00 – 75 smooth back 1:30 – 9×25 2fast/1ez choice :40 8×25 with paddles 1-4) and 5-8) long then add a stroke :30 30 sr 6×50 35 fast fly/15 ez choice 1:10 30 sr 4×75 1)25 fast 2)50 fast 3) 75 fast 4) ez 1:30 30 sr 3 x 100 ascend kick 2:00

4000m