Wednesday March 23,2016

6×125 on 2:30

1. 75 free/flip into 50 strong fly low stroke count

2. 75 free/flip into 50 back with high stroke rate

3. 75 free/ double pull out long breast

8×75 on 2 non free work turns on fast

1. 20 ez/35 fast/20 ez

2. 40ez/35 fast

12×25 on :45 at p100

3xthru:

4×75 best average +200 ez on 10:00

• rd 1)1:10 rd 2)1:05 rd 3)1:00

• or 1:15/1:10/1:05

• or 1:20/1:15/1:10

• or 1:25/1:20/1:15 fly or breast

3650m