Saturday 11/21
Warm up:
2x150s @ 2:30 free
2x150s @ 2:15 free
2x150s @ 2:00 free
30 MINUTE AMRAP:
AMRAP = As Many Rounds As Possible
1x100 FREE mid 50 is fast
10 SQUATS
1x75 IM no FR
:50 sec VERTICAL KICK--rest :10
2x50 FR strong pace @ :50/:55
2x25 FAST, Choice, NO free @ :30
10 PUSH-UPS (in or out of the water)
12 x 50 CHOICE @ 1:00
ODDS: streamline kick on back/swim
EVENS: drill/swim
100 cool down