Saturday, 21 November, 2015
WU:
300 choice
4 x in IM order:
100 Free swim (same for all 4 rounds)
50 streamline kick (no boards) chose a different stroke on each round
50 drill, same stroke as 50 kick above
100 swim, same stroke as 50 kick and drill above
4 x
25 fly kick under water, fast
25 double arm back (DAB)
MS:
200 free
150 IM without fly
200 free
2 x 150 IM without fly
200 free
3 x 150 IM without fly
All with 15-20s rest
200 timed, ALL (i.e., what’s left) out
WD:
200 choice
Total: 3,600