Thurs Dec 21st,2017

* 400 long cys 30sr * 4×100 every 4th flip into 25 streamline kick on front 15sr * 4×50 dec to p200 ‪1:00‬

5 rounds With fins: on :45 or 50 75 swim fast 50 kick strong 25 drill

4 rounds: fly or breast 3×25 dps :40 2×50 dr/build 1:15 75 at p200 or better 2:00

7×200

1. Swim choice 3:15 2. Pull reg 3:30 3. Pbl with paddles fast 3:30 4. Kick smooth 4:30 5. Kick fast 4:30 6. 3/2 bk/free drill 4:00 7. Drill down choice

4150m