Warm up:
4 x 200 @ 345/ 4 / 430 / 5#1 - 50 free 50 choice
#2 - 50 free 50 breast
#3 - 50 free 50 back
#4 - breathing pattern 3,5,7,5 by 50
6 x 50 back/breast @ 60/ 65/ 70/ 75
10 x 100 either pull or swim 3 @ 135 140 145 2 215 2 @ 125 130 135 150 2 @135 140 145 2 215 3 @ 125 130 135 150 2
6 x 50 1 fly/back 1 back/breast 1 breast/free @ 60/ 65 / 70/ 75
4 x 25 1 free with 2 breaths only 1 under water @ 50
total distance is 2500m
Yearly Distance 78, 600m
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