Tuesday 1/14

WARM UP: 1200 [900]

[200] 300 FR ([25] 50 TSFGC-up / 25 swim)
     4 x 25 scull

[200] 300 FR pull w/paddles
     4 x 25 IMO (4-4-4/8)

[200] 300 TNT w/fins
     4 x 25 FR (1/2 length H-up / 1/2 length fast)


MAIN SET: 1400 [1050]

[25] 50 FL swim
     50 FR kick

[50] 100 swim (50 FL / 50 BK)
     2 x 50 FR kick

[75] 150 swim (50 FL / 50 BK / 50 BR)
     3 x 50 FR kick

[100] 200 IM swim
     4 x 50 FR kick

4 x [25] 50 IMO swim (build)
     200 FR kick (fast)