Sat. April 16th, 2016

8×100 2:00 75 fr/25 fast IMO 3×200 pbl,pbm,pbr. 3:30 8×50 swim 3 f/1ez 1:15 8×25 :40/:30:/20:/30

8x 80m on 1:45. Flip at the flags at far end dec 1-4.

4×50 from blocks  non free  all out 3:00

12×50 on 1:10 1. sprint 25/ blast kick 2. Ez kick/build swim 3100m