Jan 4, 2010

First practice of the year.... :-)

300 swim 300
5 x 100 on CI +10 secs 500
300 kick with fins 300
4 x 100 on CI +5 secs 400
300 pull with paddles and bouys 300

Main set:
4 x 100 on CI 400
6 x 50 swim with paddles (no free) on 1:10 300
4 x 100 on CI 400
6 x 50 swim with paddles (no free) on 1:10 300

2nd set:
4 x 4 x 50 free descend 1 - 4 on 1:00 800

200 swim easy 200

Total 4200 yards