Sunday, 29 November, 2015
WU:
300 choice
12 x 50; 4 times (IM or choice of stroke) @ 1’/1’10″/1’20″/…
1) 15m FAST+ 35m easy
2) 15m easy + 15m FAST + 20m easy
3) 35m easy + 15m FAST
18 x 50:
6 x 50 [25 FR + 25 BK]
3 x 50 BK
4 x 50 [25 FR + 25 BR]
2 x 50 BR
2 x 50 [25 FR + 25 FLY]
1 x 50 FLY
MS:
5 x 300 @ 4’30″/4’40″/4’50″/… (or with no more than 20s rest), DES 1->3; 4 -> 5
1) 200 free + 100 BK
2) 250 free + 50 BR
3) 275 free + 25 FLY
4) 150 free + 150 choice
5) 100 free + 200 choice
WD:
200 choice
Total: 3,500