Saturday 10/26

WARM UP: 1200

     {200 TSFGC-up
     {
2 x{150 IMS (25 drill / 25 swim)
     {
     {150 IM-FR (25 swim / 25 kick streamline on back)


8 x 25 FR kick w/board (fast, no fins)

MAIN SET: 1400 [800]

Descend the FR swim by distance so the 200 is easy and the 50 is fast.  On the IM-FR 75's hold a steady stroke count on every single 75 throughout the set, shoot for 12 or less strokes for FL & BR 16 or less on FR 

200 FR

   [1] 3 x 75 IM-FR (MDPS) @ :10 rest

150 FR

    [1] 3 x 75 IM-FR (MDPS) @ :10 rest

100 FR

   [1] 3 x 75 IM-FR (MDPS) @ :10 rest

50 FR

    [1] 3 x 75 IM-FR (MDPS) @ :10 rest