MONDAY 7-Sep-20

1 X 500 m IM (200 FR + 100 BR - Ds + 150 BK + 50 FL/K-FR) 500

6 X 100 m FR P 9-7-5-3 K ROLL/ U.W/ AC by 25s 75 Ds + 25 H. OUT R- B 600

36 X 75 m FR 2700

6X (6X 75) KICK -ZOOM FIST FULL PADD ZOOM PADD& ZOOM R- B

R- 100 IM LAST 5m^ LAST 10m^ LAST 15m^ LAST 20m^ LAST 25m^ LAST 30m^ 500

1 X 100 m COOL DOWN 100

4400