Thur Apr 16

400 Fr/Bk by 100 fist/Swim by 50

300 IM Drop a stroke or parts of strokes (min 100K)

6 x 75 on 1:20

1) fast turn/long turn

2) underwater turn/fast turn

3) double turn/fast turn

4 * 50 1) 15-25-10, 2) 15-25-10

9 * 300 on 4:40, 4:45 or 5

1-3) free descend, 4) strong stroke

5-6) free long, 7) stroke

8) free long, 9) stroke fast

Breast 3),6) and 8) 250 drill/S by 50

strong = 200m

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