Wednesday April 27th, 2016

• 3×400 free – dec 1-3 with 6 fast dk off every wall  6:30/6:45/7:00

• 12 or join in x 25 on :45  1) catch up   2) finger drag

• 3×300 – back with 8 strokes fast SR per length 5:30/5:45/6

• 12 or join in x 25 on :45 1) catch up  2) darm

• 3×200 – breast stroke count less than 8  3:30/3:45/4

• 12 or join in x 25 on :45 1) fast hands flutter  2) high sweep dk

• 3×100 with 6 strokes of fast fly off every wall 1:40/1:50/2:00

• 12 or join in x 25 on :45 1)1 breath/length smooth  2) dk on back

4200 m