Happy Halloween!
Warm up:
300/200 swim
200/100 pull
3 x 100 50 drill/swim @ 1:45
4 x 50 build each 50 choice @ 1:00
Main set:
5/4 x 200 @ 3:15 count your stroke on the first length and then try to reduce your number by one or two for the rest of your 200.
16/12 X 50s @ 1:00
1- build keep strokes nice and long
2- fast, hold you time
1- easy free recovery
100 easy
