Sept.17,2018

6×200 – 20sr

• swim NFL

• dk  50 knob/50 with board

• board touch

• pbl (hold your core)

• IM 8/12/8/12

• build choice

24×100 (if on 1:40) otherwise 40 min set

1:40/1:45/1:50

75 free/25 nf ( 5dk off wall or double pullout )

3-4x thru

• 25 dk knob fast :30

• 75 with 3/4/5 dk per 25 1:20

• 100 dr/s by 50 2:10

4400m