Thurs. Feb. 16th

18×50 1. fist/s by 25 on :55 2 str k to 15m flip then swim then flip into fast fly or breast at the 25 1:05

9×100 pull w paddles 1:45 last 25 fast 9×75 swim nf rotate fast 25 1:25 9×25 fast k :45

12×75 1)all out 1:15 2)perfect technique 1:45

3xthru 5 min w fins 100 blast Dk on board 150 build swim 50 ez

4500m