Testing …. 1,2,3 well actually 10! Friday Sept 12,2014

• 6×50 smooth long free 1:00

• 3×100 breast on 2:15 decend 1-3

• 300 backstroke ra/la/50 swim on 7

• 12×25 fly with fins :35

Test set with partner  10×100on 1:40/1:50/2  one swims one takes time.

RECORD ALL 10X100   ….  SCORE = PACE TIME + FASTEST + SLOWEST

warmdown until 4:40

KICK SET: at 4:42

15X50

• 5 on 1:15

• 4 on 1:10

• 3 on 1:05

• 2 on 1:00

• 1 on :55

3000 metres