warm up : 300 Free @ 5 /530/6/630
400 IM @ 7/730/8
3 x 100 Kick /swim by 50 the swim = back @ 150/2/210
Main Set
7 x 200 @ 320-310-3-250-240-4-235 +10 /+ 20 / + 30
Or 5 as 410-4-350-5-435
4 x 50 back @ 55-60-65-70
Total Distance 2600m
Yearly Distance 115,400m
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment