Monday Mar 18

800 S-K-P-S

600 S-K-Dr-S with fins - different stroke

3 * 100 descend with paddles - emphasis length

3 * 50 descend to 200 Pace. -

at 4:05

9 * 300

1-3) descend on 4:15-4:30-4:45 or 5

1:00

4-6) best average (100 Stroke/50Free) * 2

1:00

7-9) descend 100K/50S/75K/50S/50 K on 4:45, 5:15, 5:45 or 6

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