Wed Oct 21,2015

3×150-200 pull pbl, pbm, pbc 3:30 4×100  Frim 2:00 6×50 IM switch 1:00

5xthru: A is 2nd best stroke/B is best stroke Rd 1 stroke A Rd 2 stroke A choice equip Rd 3 stroke B Rd 4 stroke B Rd 5 stroke B choice equip

50 fast 1:00 25 ez choice :30 25 at faster than 1/2 first 50 :30 1 min rest 100 at faster than p200 3:00

10/9/8 x100 up down kick 1:50/2/2:10

8×25 all choice wd 2 on :20 2on :25 2 on :30 2 on :35

3700 m