13 Dec 1989

300 - Free warmup

400 - 8 x texas 50's

900 - 12 broken 75's 50 then rest :10 then sprint 25 on 1:30

200 - 4 x 50's on 1:00

600 - 8 x 75's kick free on 1:10

1800 - 6 x 300's descend 1-3 on 5:00

300 - 6 x 25's warmdown

4300 total