Warm up:
9 x 100 2 Free 1 Reverse IMOrder (no free)
Ex 2 free 1 breast then 2 free 1 back etc. @ 150/2/220
2 x 200 Kick your choice
60 smooth 80 build 60 strong! on about 20 rest
6 x 50 best stroke dec. 1-4 then 5 and 6 are smooth
@ 120
Main set:
6 x 25 All out! @ 60
8 x 25 free @ 25/30
60 rest
50 Push All Out! @ 90
4 x 25 free @ 20/30 <--- = killer :) !! Good job everyone for that!
50-200 easy
Total distance ( taken with a 100 easy ) = 2200m
Yearly Distance 70, 000 m!
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