Thursday November 22, 2018- JP+

• 300 swim with 4,5,6,7 dk by 25 20sr

• 2×150  1) pbr 2) pbl   15sr

• 4×75 dr/s/build   IMO 15sr

______________________________________

• 6×50 on 1:00  dec 1-3, dec4-6

• 8×25 kick on :45  1) 15f/10ez  2)15ez/10f

_______________________________________

3x (8×100) – descend by round

• round 1 on 1:40, 2 min rest after 8

• round 2 on 1:50, 2 min rest after 8

• round 3 on 2:00 best avg

6×50 backstroke dr/s warmdown

4100m