Second Double

WEIGHTS:
Warm up 10minutes
3x12 bis, tris, delts (p/a/l)
3x30 abs
total time:30minutes


SWIM:
Warm up: 800RIM 400 kick
2x400 swim @ 10:00 - sprint the last 25 of each 100
4x100 IM @ 2:30 - decending times were 2:00, 1:50, 1:40 and 1:35!!!! Yahoo. Felt good.
100active rest
4x100 IM @ 2:30 - 1&2 long and strong, 3drill, 4 kick NB.
100 cool down

total: 3000m