Saturday, 20 May, 2017
WU (1,200) on 20″ rest:
200 Swim Free
4 x 50 Kick
200 Swim (50 Free / 50 non-Free)
4 x 50 scull / drill
200 choice swim
4 x 50 pull
Set 1 (1,800):
3 x 600 on 2′ rest
1) 3 x (100 IM + 100 Free)
2) All Pull
3) 4 x (100 Free + 50 non-Free)
Set 2 (1,000):
20 x 50 Hard, with lots of rest, maintain the same pace throughout the set
2 Free / 2 non-free – all HARD @ 1’20″/1’30″/1’40” (lots of rest!)
Total: 4,000