Wednesday, December 4, 2013

Fwd: 12/4/13




12/02/13 - Silas

posted Dec 2, 2013, 7:23 AM by Craig Oney
Yards
Warm-up200 Free500
100 Pull
100 Kick
100 Free
Drill Set4x100IM Drill20-30 seconds rest400
Main Set5x(4x75)1:15:001500
1.fly back breast 2.free fly back
3.breast free fly 4.back breast free
4x100 IM *SPRINT* 1:30:00400
Pull Set200 free pull200
Warm-Down75free200
50scull
75free
total3200


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