Thursday Jan 9

• 400 choice

• 300 pull

• 200 IM dr/s

• 100 kick

4×50 on 1:00 

1) 15-25-10 2) 15-25-10

4×25 on 1:00 1) 15-10 2)15-10

6×50 sprint on 5:00 

2/2/2 or 3/3 

3x8min continuous on 9:00

1. 25 drill/50smooth/25 build to fast finish 

2. 50 build kick/25 free/25 non free drill/25 non free with 15m strong from push

3. With fins 50underwater recov fly/50 90 degree Rec bk/50 long breast