Sunday, 22 November, 2015
WU:
300 swim with every 3rd 25 sculling
12 x 100: 3 free, 3 back, 3 breast, 3 free:
1) 50 kick + 50 swim
2) 50 swim + 50 kick
3) 100 swim
12 x 25 fly,4x:
1) Fly kick streamline (no boards)
2) Fly pull with flutter kick
3) Fly, full stroke
12 turns, 3 of each stroke: easy/med/fast
MS:
12 x 150 with 20s rest:
1 easy Back + 2 Free, descending 1 – 2
1 easy Back + 3 Free, descending 1-3
1 easy Back + 4 Free, descending 1-4
WD:
200 choice
Total: 4,100