Wednesday April 16th, 2025 am JP/SS

• 200 dr/s @ 3:45

• 8×25 1) @:30 build 2) @:45 fast 

• 200 knob/s @ 3:45

• 8×25 1)@:30 build 2) @:45 fast 

15×200 (3 rounds stroke A/2 rounds stroke B)

1. build @ 3:30 (if breast/fly then 150 as 75 drill/25 build) Back 175

2. Fast @ 3:30 (if breast/fly then 150) Back 175

3. Ez Choice @ 4:00 

Warmdown: focus streamlines: with fins

24×25 @ :30 

1-6) 5 fast dk and glide then ez swim

7-12) alternate underwater dk with dk on back 

13-18) tight streamline back kick

19-24) breast with 2dk