October 15th 2008

8 x 100 free:

4 @ 150/2/210
4 @ 140/150/2

12 x 25 as 6 free 6 choice (best stroke) @ 40
25 smooth
25 build

2 kick
4 swim

Main set :

2 x through: 1st free 2nd choice/ best stroke

6 x 50 (200/4 = race pace) @ 60 for round 1 @ 70 for round 2
1.R.P. + 5
2.RP + 4
3.RP + 3

4 x 25 Fast @ 60
50 Strong @ 60
50 easy @ 2min

200 easy

Total Distance 23,000m
Yearly distance 31,900m