Thursday 1/21

Thursday 1/21

 

Warm up:

600/400 swim…200 free/200IM/200 choice

8x50s @ 1:10 kick…25 easy/25 hard, 25 hard/25 easy, 50 build, 50 fast, repeat.

8/4x25s @ :35 swim sprint cycle 

 

Main set:

4 x 150 pull @ 2:30/2:45 focus on good distance per stroke and an early vertical forearm

https://www.youtube.com/watch?v=GZGyARs7VXo

 

12/8 x 75 @ 1:15/1:30 

swim 25 fr build/25 stroke fast/25 fr easy 


8 x 25 @ :30 choice any 4 fast and 4 easy, add up the fast ones for a 100 time!

 

100 cool down


3000/2400