Monday, Nov. 25th 2013
50 yd freestyle/ 50 yd breast stroke/ 50 yd kickboard3 x 100 yd sprint (50 yd 20 push-ups/ 50 yd 20 push-ups) Rest 1 min
50 yd kickboard
3 x 100 yd sprint (Rest 45 sec)
50 yd breast stroke/ 50 yd freestyle
= 900 yd workout
Then 5 sets x 20 reps GHD sit-ups + roll out/ mobility
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