Thursday, 7 January, 2016
WU:
300 swim
200 pull
100 kick
MS:
24 x 50 @ 1’/1’10″/1’20″/…
1) kick
2) kick/swim
3) swim/kick
4) kick
5) swim
6) swim FAST
12 x 100 @ 2′ Even split, every 4th FAST
12 x 50 @ 1’15
Odds: 10m kick under water + 40m easy
Evens: 15m break out + 20m easy + 15m strong finish
4 x 100 pull
WD:
200 easy
Total: 4,200