Thursday 7/6/17
Warm up:
600 swim…200 free/200IM/200 choice
8x50s @ 1:10 kick…25 easy/25 hard, 25 hard/25 easy, 50 build, 50 fast, repeat.
8x25s @ :35 swim sprint cycle
Main set:
4 x 150 pull @ 2:30 focus on good distance per stroke and an early vertical forearm
(600)
12 x 75 @ 1:20
swim 25 fr build/25 stroke fast/25 fr easy
(900)
8 x 50s @ 1:00 choice any 4 fast and 4 easy, add up the fast ones for a 200 time, can be IM
(400)
100 cool down
3200
