Saturday 10/15
Warm up-
6/4 x 100s swim @ 2:15/2:45
75 swim/25 drill
15 push-ups
(600/400)
3/2 x 200 Build into fast turn /drill by 25s @ 3:50/4:10
20 sec vertical kick at start and finish
(600/400)
8/6 x 75 swim @ 1:15/1:30
Odd: pull
Even: build by 25s, but focus on lengthening your stroke the faster you get!
(600/450)
Main set-
3/2Xs
1x100 @ 1:30/1:50 free
concentrating on distance per stroke
10x25s @ :30/:40
#1-4 descend time to 100 pace
#5-10 100 pace (goal 100 free time or your time from the blocks on Thursday night divided by 4)
1x50 Easy @ 1:30
(1200/800)
200 Cool down
(3200/2250)
