Saturday, 19 December, 2015
WU:
5 x 300:
1st: Choice
2nd: Drill
3rd: 50 kick/50 sim
4th: 50 BK +25 fast kick
5th: 3 x 100 IM dec. 1->3
24 x 25 @ 30″/35″/40″/…
6 times through:
1st: Swim
2nd: Kick
3rd: Drill
4th: Swim
MS:
12 (or 16) x 100 @ 1’30″/1’40″/1’50″/…
3(or 4) times through: 1 easy + 3 fast
WD:
200 choice
Total: 3,500 – 3,900