11-9-10

Stroke
300 br k
200 br k
100 br k
700 pb and snork
300 br dr
200 br dr
100 br dr
700 pb and snork
300 br swim
200 br swim
100 br swim

10x100 fr k on 1:25
post swims and how many kicks you made

Distance group
600 @620
500
400
1000 pb and snork
500 @520
400
300
700 pb and snork
400 @420
300
200
400 pb and snork
300 @320
200
100