Saturday, 14 Nov 2015
WU:
300 choice
400 IM [50 drill + 50 swim]
300 drill #1 stroke
8 x 50:
1 technical
1 build
12 x 50 kick:
3 x (3 build + 1 strong fly kick on back)
MS:
3 x
3 x 100 desc 1-3 @ 1’40/1’50/2′
1 x 100 FAST (all out) @ 3′
WD:
200 choice
Total: 3,400