Wednesday Nov 25th, 2015

300 long 6:00 3×100 IM 2:00 3×50 dec 1:00

2x thru50’s and 25’s swim  same each round

– 8×50 best avg. 1:00 – 100 ez on 2:00 – 4×50 decend kick 1:15 – 8×25 best avg on 1:00 – 100 non free 3:00

12×50 4x Best stroke :50 4x 2nd best 1:00 4x worst stroke 1:10

3000m