Thursday Feb 18th 3:30-5

3xthru

300 descend by round 5:15 200 middle 100 strong 3:45 100 non free build 2

Round 1 – pull Round 2 – paddles Round 3 swim

5×50 on :50 (free) 1:00 (non free) all out from blocks

Once done or while waiting : 3×400 on 7:00 *** festival swimmers done

3xthru with fins on 6:00

150 6 kick switch bk or fr 50 at p200 choice 75 build catch up 75 Dk on back

4300m