REMINDER- PRACTICE WILL BE FROM 5:30-6:30 AM TOMORROW!!!
Saturday 9/17
Warm up:
600/300 choice (50 swim / 50 drill / 50 swim)
8 x 50
#1-2: 3 FL fast / 3 BR easy
#3-4: 4 BK fast / 5 FR easy
#5-6: 3 BR fast / 3 FL easy
#7-8: 4 FR fast / 5 BK easy
(1000/700)
Main set:
24/16x50s-
3/2 swim @ :50/1:00
3/2 kick @ 1:10/1:20
3/2 pull @ 1:00/1:10
3/2 swim @ :45/:55
#1-12/8 free
#13-24 stroke
(1200/800)
8x100s free @ 1:30/1:50
rotate the fast 25
All choice- free, IM, stroke, pull
200/100 cool down
Total 3200/2400
