Thursday 6/9/16
Warm up-
3x150s swim @ 2:45/3:15
3x100s @ 2:00/2:15
first 25 and last 25 underwater
7x50s freestyle
3-zipper drill
3-catch up drill
1-regular free
Main set-
TWO ROUNDS-
RD 1- Free, RD 2- Choice
2 x 200 (Negative Split by focusing on increasing tempo throughout)
@ 3:30/4:00
4 x 100s (50 Build/25 Strong/25 Fast)
@ 1:45/2:00
4x50s @ 1:00/1:10
3- fast
1-easy
100 cool down
