Arms 19/11/2012

W/U 15min steady swim

M/S -10 x 50m fs, counting strokes, try to use a few as possible, focusing on efficient swimming
          (10sec rest between reps)

        - 400m arms only (pull buoy)

        -10 x 50m Getting faster each rep, buildign up to a full sprint by rep 7

        - 400m arms only (pull buoy)

        - 400m legs only (100 dolphin, 100 back, 100 breast, 100fs)

W/D 15 min steady swim