December 12th 2007

Warm up 18 x 50 as:
3 x 50 m free on :50
3 x 50 m kick on 1:10
3 x 50 m free on :45
3 x 50 m kick on 1:10
3 x 50 m free on :40
3 x 50 m kick on 1:10

200 m reverse IM drill (finger drag freestyle, tiny stroke breastroke, two arm backstroke, one arm fly) on 5:00
4 x 25 m, FAST, with maximum stroke rate, on :50
200 m IM on 5:00
4 x 25 m, FAST, with maximum stroke rate, on :50
100 m easy

Such a short practice :(

Total Distance 1600m
Yearly Distance 82, 300m