December 16, 2014

Total: 4400 Level: Hard

400 Swim

4×100 K 1:45

16×25 Grouped :40
1. Underwater
2. Easy
3. F/E by 25 Primary
4. Tombstone K

100 Easy

3×200 Fly no free 3:00

100 Easy

3×200 All Back 2:50

100 Easy

3×200 Breast 3:15

100 Easy

3×200 Free D1-3 2:50

4×100 Easy K/Moderate K/Easy/Drill by 25

Season Summer 2014