Monday October 6th 2008

8 x 25 Single Arm fly (working on pushing down with our chest and straight arms through recovery) @ 45
8 x 25 Breast as: 2 kick 1 pull / swim @ 45

200 Back pull @ 4/420/440
100 Kick Choice@ 215/230
200 Free pull @ 315/330/4

Main set:
4 x through this :
Round 1 and 2 Round 3 and 4
2 x 25 Fly @45 @35
50 Breast @ 55/60/70 Back @ 45/50/55
2 x 25 Fly @45 @35
100 Breast @ 140/150/2 Back@ 130/140/150

Swim out easy

Total Distance 1900 m
Yearly Distance 25,400m