Recovery Thursday am. Oct 20th, 2016

– 400 s/k/p/s by 100 – 300 IM s/dr/s – 200 75build/25 knob – 4×25 perfect :45

– 3×200 pull with paddles 3:30 dec1-3 – 12×75 on 1:20 1. 50 at p400/25 fast k 2. 25 at p200/50 fast k 3. 75 build – – 9×50 IM switch 1:10 Move to deep end

21×50 on 1:20 – fast turns, tight streamlines, 6 dk off each wall. Choice of free or back. – 4000m