Tuesday 9/5/17
Warm up-
6 x 100s @ 1:45 50 drill, 50 build choice
8/4 x 50s @ :55 descend 1-4, 5-8
12/8 x 25s @ :40 streamline kick on back choice
(1300/1000)
Pull set:
10/6x50s @ 1:00
Odds- pull buoy at ankles
Evens- pull think about hip rotation
Nice and strong long freestyle
(500/300)
Main set:
6x75s @ 1:20/1:30 choice
**50 build rest 5 seconds 25 fast**
6/4x50s @ 1:00 kick with fins
12/8x25s @ :30 3 fast/1 drill choice, groups of 4
6/4x50s @ :50 swim with paddles
(1350/1050)
100 cool down
