Thursday March 30,2017

400 free/bk by 100 f/S by 50 300 pbl with paddles 200 IM k/S by 25 100 kick

32×25 on :40 1-8)12.5 knob/12.5swim free 9-16)3kip 17-24)afap underwater then k bk 25-32)1-1-1

12×50 IM switch 1:10

Last half hour:

10x 75 fast choice 1:30 75 smooth free 1:15

3900m