September 24 2008 " the non free practice "

warm up:
2 x :
200 free @ 340/4/420
50 kick @ 60/70
50 fly @ 60/70
50 kick@ 50/60


backstroke set :D!!!
2x
100back Drill/Swim @ 240/3
50 Breast swim @ 60/70
200 back swim @320/340/4


6 x 50 breast swim as :
3 smooth @ 105/110/115
1 fast @ 45/50/55
1 smooth @ 105/110/110
1 fast @ 45/50/55

4 x100 free smooth @ 130/140/150

Total distance : 2100m
Yearly distance : 14,800m