Tuesday 17th Sept

300 choice

16×100 On 2

1-4) 75 free br every 5/25 head up fingers b4 thumb

5-8) 75 free build legs/25 breast lock head eyes at 45

9-12) 75 free with 4 dk no breath off any wall/25 fly lock head eyes at 45

8×25 :45 alt free back with 5dk each set of 25 dk get faster

200 dk on bk with fins for time

16×50 free/bk on about 2:00 , dec 1-4,5-8,9-12,13-16 5 dk every time.

Wd 200 drill down

3300m