Wednesday Jan 6

• 800 long with fins and paddles

• 8×75 1) dr/s/dr 2) 25 s /50 k

• 8×25 1) fast b/o 2) fast fin :45

30×50 on 1:15

• 2 fast/1ez for 15

• 1 fast/2ez for 15

5×150@3:00 with fins

• strong

• long

• Back ra/la/s by 50

• back dr/s/dr by 50  DAR

• long backstroke

3850m