2 x thru
- 45 sec plank /15sr
- 3×50 free on 1:00 dec 1-3
3x thru
- 10 squats on :50
- 4×25 3kip breast on :40
2x thru
- 45 sec fast dryland back kick /15sr
- 2×75 back RA/LA/SWIM
3x thru
- 5/5/10/10/15/15 30sr vertical dk
- 4×25 fast fly :45
12/11/10 x 100 free on 1:45/2/2:15 best avg
5 x thru
- 4×50 choice swim dec 1-4 on 1;00
- 100 kick (75 sprint/25 ez) 2:30
100 ez
4000 m
carlaswimming 