Lane 3 & 4
Mardi, 23-06-15
· 400
swim, choice
· 12
X 50 on 1:30 as 4 rounds of:
50 for DPS (low count – slow speed)
50 for best golf score
50 (20 metres fast / 30 easy)
· 300
with fins, non-stop – each 50:
6 cycles
perfect, and finish on back to kick
· 16
X 50 as: 3 X 50 descending on 1:15
1 X 50 easy on 2:00
3 X 50 descending on 1:10
1 X 50 easy on 2:00
3 X 50 descending on 1:05
1 X 50 easy
3 X 50 descending on 1:00
1 X 50 easy
· Swim
down: 100 easy
2200
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