warm up: 6 x 50 odds breath 5 / Evens breast @ 10 Rest
8 x 25 odds Back of Hand
Evens your choice of drill @ 45
6 x 100 Kick/swim by 50...just to get the heart a pumping :)! @ 150/2/210/230
100 easy to get ready
MAIN SET : 2 x 25 ALL OUT !!!!!!!!!!!!!!!!!!!!!!!!!!!!! walk backs. No catch just fast. Glad to see people like trent set a Goal time for themselves to say what was acceptable! Also happy to see that people wanted to go for a second round at the end of practice :)!
400 free easy
8 x 25 fly @ 45 or another 2 x 25 all out!
Total Distance: 1850 m
Yearly Distance 95, 400m
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