Wednesday September 18th, 2013

800 smooth every 4^th is non free  30sr

 4x 200 swim with a rotating fast kick  on  15sr

1) 1^st 2) 2^nd 3) 3^rd 4) 4^th

18×50 Dolphin k with fins on 1/1:10/1:20

1) 25 underwater on front/25 on back

2) on board smooth

3) on board fast

3x thru

1^ST TIME ON :30/:40

2^ND TIME ON PREVIOUS PACE -:05 WITH FINS

3^RD TIME ON 1^ST PACE PLUS :10 STROKE

8×25

 1⁾ FAST FIRST 12.5

 2) FAST LAST 12.5

 3) BUILD

 4) 25 FAST

150-200 EZ ON 4

warmdown 300 smooth pull

c13 4000m

c13 b 2400m