Tuesday 5/3/16
Warm up:
500 swim- 75 free/50 IMO drill
8x50 @ 1:20
Vertical kick for 10 at the 25
12x25s pull @ :40
Odds- free with 2 breaths
Evens- choice
Main set-
8x50s descend 1-4, 5-8 stroke, no free
4x100s free @ 1:40/1:50 the fast 25
8x50s descend 1-4, 5-8 free
4x100s IM @ 1:45/2:00 rotate the fast 50, last one all out!
200 cool down