Saturday 9/24/16
Warm up:
6 x 100s on 1:40 50 drill, 50 build
6 x 50s on :50 descend 1-3, 4-6
(900)
Main set:
4/2x175s swim..100 free 75 IM or choice no free @ 2:45/3:25
6/4x125s 50 drill 50 build last 25 is fast @ 2:00/2:20
8/x75s @ 1:15/1:30
Pull #1-4, swim ascend #5-8
2X 2 person 200 free relays
100 cool down
