Last practice of the summer!
There are water polo games. We should be getting in at 8:15pm.
Warm Up: 1200
500 choice swim
300 pull
4 x 100 @ 2:00 IMO
one of each stroke( 50 drill/50 swim)
Main Set: 1800
Do the following 3x;
1x 200 FR @ 3:15 descend by round
2 x 50 no FR pull (5 push ups before each 50)
2x100 FR @ 1:30 build by 25 to all out last 25
2 x 50 choice kick (10 squats after each 50)
200 easy
