Friday, 30 September 2011

1 x 400 Warm up
12 x 50 (3 x :50, 3 x :55, 3X :60, 3x 1:05)
-----
Go THREE times around (lane 2&3) or ONE time around (lane 1):
1 x 100 on 2:15 IM Drill (3R/3L/3S-FLY, Shoulder lead-BK,
2kick one pull-BRST, Catch up-Free)
1 x 50 on 1:00 KICK
1 x 100 on 1:45 IM
1 x 50 on 1:00 KICK
1 x 300 on 5:15 Free Long Strokes
-----
Go ONE time around:
4 x 50 on 1:00 IM Order
4 x 50 on :55 IM Order
4 x 50 on :50 IM Order
4 x 50 on :45 IM Order
-----
1 x 200 cool down
-----
Total 3,800 Yards / or 2,600 Yards