Wednesday November 23,2016

3x thru.

• 400 descend by round 7:00

• 200 pull on 3:30 pbm, pbr, pbc

• 100 IM fast 2:00

• 50 ez 1:30

20×100 kick is flutter

• 4×100 swim on 1:35

• 30sr

• 4×100 50k/50s  or 25k/75s and 75s/25k 1:45

• 30sr

• 4×100 75k/25s and 25s/75 k or 50k/50s  1:55

• 30 sr

• 4×100 100 k or 75k/25s and 25s/75k 2:05

100 ez

4350m