Sat.Dec.15th,2018 JP/SP/V

• 400

• 4×100 IM 8/10/1/6

• 4×50 with underwater turns

16×25 in 40/20/35/25 choice

14×200 or 14×175

3:00s/3:30f or

3:15s/3:45f

***fast could be stroke***

• 4 steady

• 1 fast

• 3 steady

• 1 fast

• 2 steady

• 1 fast

• 1 steady

• 1 fast

9×50 IM switch drill 1:10

4650m