October 22nd

warm up:

4 x 125 as 50 br every 5 @ 215 /230/3
50 R. I. M. O.
25 Scull

Main set on the legs! :)

200 kick choice @ 420/430/5/6
3 x 100 sw or pull @ 130 /140/150/2
4 x 50 fly kick dec 1-4 @ 115/ 130
200 sw as 100 no free 100 choice @ 410/ 430/ 5
8 x 25 Kick alt 20-40/ 30-40 / 35-45
8 x 25 swim @ 20/ 20-25/ 25/ 25-30/ 30

100 easy

6 x 50 breast @ 10sec Rest as odds : swim just working on long strokes
Evens: 25 swim / 25 with fly kick working on high stroke rate

total distance : 2200m
yearly total: 38, 100m