Sunday, 20 December, 2015
WU:
300 choice
4 x
50 swim
100 drill
50 kick
100 sim
12 x 25
1st: 10m fast
2nd: 15m fast
3rd: 20m fast
4th: All fast
MS:
300 smooth @ 4:30/4:40/4:50/…
3 x 100 Dec @ 1:40/1:50/2:00?…
300 smooth @ 4:30/4:40/4:50/…
6 x 50 dec 1 ->3 and 4->6 @ 50″/55″/1’/…
300 smooth @ 4:30/4:40/4:50/…
12 x 25 @ 45″ ALL FAST
WD:
200 choice
Total: 3,800