Thursday 3/2/17
Warm up-
400 swim every 4th 25 is drill
300 pull
200 kick
8x25s sprint cycle @ :30
(1100)
Main set-
6 x 50 Kick/swim @1:00
odds FR
Evens IMO (fly, back, breast)
12/8 x 25 FR @:30
dec 1-4 and then hold pace
6 x 50 fast/ez @ :50
odds FR
Evens IMO (fly, back, breast)
12/8 x 25 @:30 w/fins
Odds underwater
Evens Fast FR
6/3 x 50 IM switch fast @1:00
12/8 x 25 FR @:30
dec 1-4 and then hold pace
(1800)
200 choice drill/swim cool down
