This is a series of swim workouts from October 2012 by Coach Bryan Craig and his team the GT Shamrocks in Australia (go to the last page to download the PDF file).
Mon, 1 Oct 2012 PM
3 x 400 #1 free, #2 free, #3 IM @ 07:00
2x
2 x 200 Freestyle Fr1 bk1 @ 04:00
4 x 50 Freestyle @ 00:45
10 x 100 Freestyle Mixed @ 01:45
20 x 50 Freestyle 2x @60 @50 mix 60s @ 01:00
WORKOUT TOTAL: 4400