7 Dec 1989

600 - 600 Warmup every 4th 25 fly.

800 - 16 x 50's kick 15 yards, swim 35

1500 - 12 x 125's descend 1-4 on 1:20

200 - 4 x 50's on :50

600 - 8 x 75's kick

2100 - 2 x 400's, 300,s 200, 100, 50 single descend

200 - warmdown

6000 total