December 29, 2014

Total: 4800 Level: Hard

12×50 On the House Grouped Intervals
1. 1:00
2. :55
3. :50

4×100 K 1:45

12×25 o: Fly from a dive e: free moderate :45

100 easy

4×150 Pull D 1-4 2:15

3×150 Fly/Bk/Br by 50 2:30

2×150 Sprint/Easy Free by 50 2:30

1×150 Easy/Sprint Free by 50

100 Easy

1×150 Sprint/Easy Free by 50 2:20

2×150 Easy/Sprint Free by 50 2:20

3×150 Fly/Bk/Br by 50 2:20

4×150 Pull D 1-4 2:00

6x(
25 Easy :30
50 Easy 1:00
)

Season Summer 2014