Sat Jan 27, 2018

6×200

– Pull 3:30 – Kick 4:30 – Swim 3:30 75free/25 nf – 4-6 dec on 3:20 to p200+15 paddles optional

6×100 IM on 1:50 Dr/s S/dr K/s S/k 8/12/8/12 Strong

6×50 k dec 1-3, 4-6 on 1:00

5xthru: 2×25 at p100 :45 50 at p200 1:15 50 ez 1:45

Kick 3xthru: 25 on :50 50 blast :50

Or with fins 25 on :40 50 blast :40

Warmdown 9×100 2 swim 1:40 1 kick 2:00 2 swim 1:45 1 kick 2:05 2 swim 1:50 1 kick 2:10