Swimming with Masters - 15 Oct 10

Warm-up: 200 swim/200 kick/100 scull

3 rounds: Establish SPL on first 50 and maintain through set.

50 free

R :30

100 free

R 1:00

200 free

R 2:00

Consistently maintained 15-17 SPL.

4 x 25 sprint on :30

Cool down - easy 100

Total - 1750