4 x 100 @1:55
4 x 75 @ 1:15
4 x 50 @ :50
4 x 25 @ :25
~descending each set of 4
~#4 is AO max effort
~keeping same stroke (or im) for all 4
then after a short pull we did
10 x
(50 AO from dive
(double arm stretch chords
(push up hold
(hold da world {love mary}
We did :50 on / :10 off (extra rest after the 50 swim)
The 50 AO was stroke in the following order
free / fly / back / breast / free / free / breast / back / fly / free
40 minutes of intense work ... good stuff!!
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