File :-(, x, )
Anonymous
Swim tomorrow - We need to make our own workout.

HALP.
Pic unrelated, but full of lulz.
I'm a sprinter.
Must be 4500 meters or more.
>> Anonymous
bu-bump.
>> Anonymous
500 warm up

10X 50 kick on 1:05

10X100 on the 1:30

3X's through:
3 100's on the 1:20 descend to 1:00

3X200 on 2:45

5X100 on the 1:50 cool down

ftw
>> Anonymous
<----/fit/, unless you are michael phelps GTFO
>> Anonymous
Thats not that bad short course.....