Thursday am March 23,2017

4×200 on 3:30 1. long 2. Pull 3. PBM 4. PBL

6xthru 100 at p400 or p200+2 2:00 50 at p200 on 1:15 25 all out :45

20×25 on :45 1-5) h up kick12.5/12.5 spr 6-10) 3 fast strokes/3und DK 11-15) 15 f/10 ez 16-20) 15ez/10f

400 flutter k for time 10:00 2×200 flutter k 5:00 faster 4×100 flutter k 2:30 faster

3550m