2012-11-22

Set 1 warmup: 200 ch 4x25 kick 100 pull 100 IM Set 2 Kick Drill: 4 times... 4x25 IM (4 x 25 of each stroke's kick) Set 3: 16 x 50 Free, Partners, synchronised Set 4: 4 x 50 Free Timed ( your partner times you, you time them) Set 5: 2 x 100 Free Timed (your partner times you, you time them) Set 6 cool down: 100 TOTAL = 2200