Wednesday, September 19, 2012

9/19/12 Nick W.

200 swim
200 kick
200 drill  600
4X100 by 50's drill-swim, swim-build, build-sprint, 1/2 length swim-sprint alternate  1000
2x(6x50/5x50) sprint on 1:00 extra min rest between sets  1600
6X75 1:15/1:30 2050
3X200/150   2650

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