Tuesday 7/12/16
400 swim
300 pull
8x50s kick @ 1:15 ten fast kicks ten easy kicks
(1100)
10x50s @ 1:20 choice drill
Evens- free
Odds- choice stroke
(500)
3x200s @ 3:15 descend 1-3
Get you time on #3, divide by 4 to get a 50 time
(600)
4x50s @ 1:00 hold 200 pace
1x100 @ 2:00 easy
4x50s @ :55 hold 200 pace
1x100 @ 2:00 easy
4x50s @ :50 hold 200 pace
1x100 @ 2:00 easy
(900)
100 easy
Total- 3200
