Wednesday Nov.21,2018

• 500 75stroke A/25 stroke B with fins

• 400 breathe every 3,5,7,5 by 100

• 300 free/bk by 50 with 5dk

• 200 fist/s free

• 100 kick build

10×75 pull / pads optional 1:30

• odds p200

• evens dps

4x with fins

• 3×25 fast :25

• 25 smooth :45

• 2×25 fast :25

• 50 ez 1:10

6x thru Kick

• 40 sec blast

• 20 sec ez

• 30 sec blast

• 20 sec ez

• 20 sec blast

• 20 sec ez

warmdown

4×75 on 10sr  scull/knob/s

4100m