30 December 2014

Swim 141230

Warm up:
500 Free
400 Pull
300 Kick
200 alt 25 free/non-free

Main
3 x 200 @2:30
4 x150 - 50 fast/east/fast @ 1:45
8 x 50 25 Free 25 non free(alt back/breast) @ :60

Cool Down
100 Free

Total 3100

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