Thurs Sept 8 4-5pm

300 75 free/25 fast dk on bk

4×50 on 1:15 2kip/build breast 4×25 choice 7 fast strokes :45

8×100 smooth aerobic 1:35/1:45/1:55

2xthru:  – 6×25 blast flutter k :40 – 50 swim 1:15 – 3×50 choice fast k 1:10  – 50 swim 1:15 – 75 blast flutter kick 1:30  – 25 board touch/50 s 2:00 

Wd Tba