Saturday, 5 December, 2015
WU:
200 choice
600 K/D/S by 50
8 x 50:
25 under water (fly kick if possible) + 25 double arms back
50 free with B-5 (breathing every 5th stroke)
3 x
100 K/S @ 1’50″/2’/2’10”
100 K/S @ 1’50″/2’/2’10”
100 S/K @ 1’40″/1’50″/2′
MS:
4 x 400 at descending interval,
e.g., 1st @ 5’30” 2nd @ 5’20” 3rd @ 5’10” 4th @ 5′
WD:
200 choice
Total: 3,900