Thursday 2/12
*Today's main set is designed to have minimal rest! It's quick--be ready!
| 200/100 |
FR |
SWIM |
|
|
|
| 200/100 |
CHOICE |
KICK |
|
|
|
| 200/100 |
IM |
DRILL |
|
|
|
| 200/100 |
PULL |
breathe 3-5-3-7 by 50 |
|
|
|
| 4 x 25 |
FR |
sprint cycle |
|
900 |
500 |
|
|
|
|
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|
| * |
|
|
|
|
|
| 3 x 100 |
FR |
evens are IM or stroke |
1:30 / 1:40 |
|
|
| 4 x 75 |
FR |
evens are IM or stroke |
1:10 / 1:15 |
|
|
| 5 x 50 |
FR |
evens are IM or stroke |
:45 / :50 |
|
|
| 6 x 25 |
FR |
evens are IM or stroke |
:25 / :30 |
1900 |
1500 |
| * |
|
|
|
|
|
| 200 |
CHOICE |
drill |
|
2100 |
1600 |
|
|
|
|
|
|
| 16/12 x 25 |
|
4/3 of each stroke |
:30 / :40 |
2500 |
1900 |
|
|
|
|
|
|
| 2 x 75 |
KICK |
FREE |
1:30 |
|
|
| 3 x 50 |
KICK |
choice no FR |
1:10 |
|
|
| 4 x 25 |
KICK |
u/w dolphin kick w/fins |
:40 |
2900 |
2300 |
|
|
|
|
|
|
| 100 |
CHOICE |
cool down |
|
3000 |
2400 |
