Thursday Jan.7th, am

18×25

• 1 on :45, 1 on :35,1 on :25  (1:45)

• 1 on :35, 1 on :35, 1 on :25 (1:35)

• 1 on :35, 1 on :30, 1 on :20 (1:25)

Distance set #3 of the 200,300 and 400 is fast

• 3×200 swim or pull  w paddles 2:50/3/3:10  dec 1-3

• 8×50 on 1:00  3 smooth/1 at p200

• 3×300 swim 4:30/4:45/5  dec 1-3

• 6×50 on 1:00  2 smooth/1 at p200

• 3×400 swim 6:20/6:40/7 dec 1-3

• 4×50 on 1:00  1 smooth/1 at p200

ez long 200-400

4250-4450m