Tuesday Sept.15th

• 400 choice very smooth 8:00

• 300 IM dr/knob/swim long

• 200 kick build use board or back kick

• 100 build swim

12×25 back on :45. ra/la/da/swim  (loosen up shoulders)

20×25 on :45. 3 fly/1 choice  dec 1-3 every time cys everytime

2x thru:free style

• 300 pull or swim with very little kick 5:30

• 200 build 3:30

• 4×50 best average 1:30

warmdown:

9×50 35 breast/15 choice. (2 pullouts) 1:15

• 2kip/choice

• 3kip/choice

• swim long choice

3650m