Saturday, 28 November, 2015
WU:
300 choice
300 K/D/S
300 free 3/7 breathing by 50
4 x with 15s rest:
75 free
50 kick (choose stroke)
50 drill (same stroke as 50 kick above)
75 swim (same stroke as above)
MS:
3 x (no extra rest between rounds)
200 free, smooth @ 3’/3’10″/3’20” (or 15-20s rest)
100 IM, strong @ 1’40″/1’50″/2′ (or 5-10s rest)
100 free, smooth @ 1’40″/1’50″/2′ (or 15-20s rest)
200 IM, strong @ 3’/3’10″/3’20” (or 5-10s rest)
Starts
WD:
200 choice
Total: 3,900