Swim: w/u - 200m each free, non-free, pull
4x(200 as 100 drill/100 ez free, 20"
Drills: 1) scull, 2) fist, 3) wide flat foot, 4) finger drag
300 ez free, 30", w/flip turns, breathe to west wall
4x25 sprint, 30"
100 ez non-free)
Total: 3400m
Weights:
Bear - 2x4/48
Front squat - 3x10,10,10/105
Jackknifes - 3x15
Bent row - 3x12,12,13/85
Pushup - 3x12,12,10/60
Barbell curl - 2x10,11/43
French press - 2x8,8/35
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1 comment:
Nice! Can I borrow some of that performance sometime? :D
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