One half… Thursday November 20th, 2014

12×50

• 3×50 descend breast 1:20

• 3×50 descend fly 1:15

• 3×50 descend back 1:10

• 3×50 descend free 1:05

Main Set:

• 400 for time on 8:00

• 2×200 at one half of 400 time 4:00

• 4×100 at one half of 200 time 2:00

• 8×50 at one half of 100 time 1:00

• 16×25 at one half of 50 time :30

warmdown 200m

Then Keith BACKSTROKE

approx 2800+1000m