Wed. Sept 12th, 2018

• 300 NFL dec each 100

• 300 kick 100 with board/100 on back/100 with fins dk no board

• 200 non free stroke build

• 100 pull

• 12×25 back on 40/25/35/20  alt. low sc with high sr

30×75 only 6 on last one if t100 is 1:15 or slower

• 12 on t100+15 dec 1-4,5-8,9-12 maintain low SC

• 10 on t100+10 odds) neg split  evens)50smooth/25 sprint

• 8 on t100+5  best avg

16×25 fly with fins on :45

• breathe every stroke fit breath in

• breathe every 3-4 strokes, high SR

• breathe every 2 maintain tempo

• fast

WD -100ez

3950m