Saturday, 23 January, 2016
WU:
300 mix
4 x in IM order:
25 kick without boards
75 swim, technical
75 drill
25 swim build
12 turns on signal (12 x 25 from the middle of the pool)
16 x 50 in IM order @ 50″/55″/1’/…
MS:
2 x 100 fast, with 0-5 seconds rest (i.e., very little to no rest), keeping the same speed on all 100s
100 easy @ 2’30”
4 x 100 fast, with 0-5 seconds rest (i.e., very little to no rest), keeping the same speed on all 100s
100 easy @ 2’30”
6x 100 fast, with 0-5 seconds rest (i.e., very little to no rest), keeping the same speed on all 100s
100 easy @ 2’30”
WD:
200 choice
Total: 3,900