Stealing Ken’s Monday practice… distance Thursday May 5th, 2016

• 400

• 3×100

• 4×50 at p200 on 1:30

5 * 400 descend and negative split 1-5 on 6:30 or 7:00

5 * 200 back with fins on 3:30

1,2,3  last 100 dolphin Kicks = stroke count 4,5. faster with first 100 dolphin

warmdown TBA

3900+m