MONDAY 7-Dec-15

2X 750 m 1 Fiist / 2nd Swim IM (100 FR + 75 BR 3/3 + 50 BK 3M/5F+ 25 FL/FIST) R-1 1500

16 X 50 m 4 OF EACH MI SCULL 66^/6v Ds FIST LONGEST 12.5 K /12.5 HEAD OUT on 1'15 800

2X 450 m FR ((125 P/ 50 Swim) + (100 P / 50 Swim)+(75 P + 50 Swim)) P= 11-9-7-5-3 Swim= SLOW ARMS / FAST FEET R-1 900

1 2 3 4 5 6
36 X 25 m @45"/ 40"/ 45"/ 35"/ 45"/30" FR CHUTE LONG AC/DC LONGER ALL OUT EASY 900
6X(6X25)

1X 400 m 1st (50 Ds + 25 LONG) 400

4X 25 m 1st DIVE - SPRINT 100

1X 400 m COOL DOWN 400

5000