Sunday April 2,2017

5 x 200 (swim, kick, pull, kickIM swim IM) 20 sr

12×50 fins if required 4 free :50 4 non free 1:00 4 kick on 1:10

12×200 or 175 or 150 ***dec by round (400 time sub 5:09 do 200) If 5:10-5:39 do 175 If 5:40+ do 150)

4 on 3:00 1:30 sr 4 on 2:55 1:50 sr 4 on 2:50

WD: 12×25 breast :45 1-4) H-H / 2kip 5-8) 3 kip 9-12) long with double p/o

4300m