Thursday 1/16

WARM UP: 900 [700]

[200] 300 FR ([25] 50 drill / 25 fist)

     3 x 50 IMO-FR (25 scull / 25 kick)

[200] 300 IM ([25] 50 drill / 25 fist)

    3 x 50 FR (25 scull / 25 kick)


MAIN SET: 1800 [1200]

[4] 6 x 25 choice (1st 1/2 length fast)

     [4] 6 x 50 FR swim w/paddles (MDPS)

[4] 6 x 25 choice (all fast)

     [4] 6 x 75 FR pull no paddles (+1 stroke each 25)

[4] 6 x 25 choice (2nd 1/2 length fast)

    [4] 6 x 100 FR swim w/fins (descend 1-3, 4-6)