400 75fr/25 RIMO
50 side kick
100 side kick/ zipper
150 side kick/ zipper/ single arm
200 side kick/ zipper/ single arm/ free
8x75 Odd: easy/build/fast, Even: Desc. 1-4
100 easy
4x50 working turns
5x100 pull (25free/25 3 breath only)
4x50 300 pace 20 sec. rest
100 easy
4x25 fast
200 easy
Friday, October 1, 2010
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