Masters 8/20/16
Warm up:
500/300 free
300/200 pull
8/6 x 50 descend 1-4, choice @ 1:00
12 x 25 sprint cycle @ :40 KICK
(1500)
Main set:
30 minute...as many reps as possible (AMRAP)
1x100 free @ 1:35/1:50
1x50 kick @ 1:10/1:20
3x25 choice stroke (not free) @ :40
3x25 free fast! @ :30
Rest 1:00
3X's=900
5X's=1500
cool down