Thursday 9/23/17
Warm up-
300 swim
Main set:
3x200/150s pull @ 3:20
50 FAST/100 easy/50 FAST
4x150/100s swim free @ 2:20
50 FAST/50 easy/50 FAST
5x100/75s swim @ 1:35
50 FAST non-free/50 free
6x75 kick w/fins @ 1:15
50 FAST/25 easy
7x50 swim choice @ :50
1 easy/2 drill/1 easy/2 fast/1 easy
8x25s swim choice @ :30 do any 4 fast/4 easy, add up the 4 fast for a 100 time
100 cool down
3000/2525
