December 23, 2014

Total: 4600 Level: Hard

400 Swim
200 Kick

2x( All on :30 rest no breaks
100 Kick
200 IM
300 Fast Primary (str/fr by 50 if breast or fly)
300 Free 200 Fast/100 Easy
200 All fly
100 Kick
)

8×75 S/K by 25 1:15

1x( All on :20 rest
50 Kick
100 IM
200 Fast Primary (str/fr by 50 if breast or fly)
200 150 Fast Free/50 Easy
100 All Fly
50 Kick
)

300 Easy

Season Summer 2014