Saturday 12/22 - Distance - RIT 10 am
Submitted by kayt on Friday, December 21, 2007.
No coach
SCY
Distance
1.5 hours
6300 yds
800 swim
12 x 75s (KDS by 25/IMO @ 1:20)
3 x (400 pull, 2 x 200s @ 2:30, 2 x 100s @ 1:10)
600 kick (for each 100,alternate front/l side/back/ r side by 25)
20 x 50s (1010 stroke @ 55, 11-20 free @ 40)
100 cool down