Thursday Oct.15th

-400 with 4dk breathe every 3

– 300 as 50 free/25 nf

– 200 IM dr/s by 25

-50/100/150 kick build

-400 kick for Time in 2 waves

On 1:35 or 1:45 or 1:55 *** some swimmers on 1:35 do pull

– 4×100

-1×50

-3×100

– 1×50

-2×100

-1×50

-1×100

1×50

Warmdown with 150/50 bk lane 3 just finish

20×25 on :40 all long with breath control

-4×25 fly/3x25bk/2x25br/1×25 free

– 1×25 fly/2×25 bk/3×25 br/4×25 free

3300/3150/3050