Thursday 1/9

WARM UP: 1000 

do the following 4x;

100 TSFGC-up

75 IM-FR drill

50 FR kick w/board (no fins, no splash)

25 choice fast (no FR)



MAIN SET: 1800 [900]

[skip] 400 FR pull w/paddles (MDPS)
   
     8 x 50 FR @ interval that gives :10 rest

[skip] 300 FR w/paddles (build legs, 50 easy / 50 strong / 50 fast repeat)

     6 x 50 FR @ interval that gives :05 rest

[skip] 200 FR w/fins (build arms, +2 strokes every 50)

     4 x 50 FR @ interval that is just make, under :05 rest