Sunday, 6 Dec., 2015
WU:
300 choice
200 drill
100 swim (same stroke as drill)
1 x 50 FLY
2 x 50 Back, descend 1 -> 2
3 x 50 Breast, descend 1 -> 3
4 x 50 Free, descend 1 -> 4
Kick set of easy/hard intervals on August’s signal, ~ 400m
100 easy
MS:
4 x 25 strong @ 30″
150 smooth
6 x 25 stronger @ 35″
150 smooth
8 x 25 even stronger @ 40″
150 smooth
10 x 25 ALL OUT @ 45″
150 smooth
WD:
200 choice
Total: 3,100