TUESDAY 10/3/2017
Warm up:
500 swim
200 IM drill
8x25s @ :30 sprint cycle 1-4 free, 5-8 choice
(900)
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Main set:
3Xs-
1 x 200 free alternate 25 swim/25 drill, focusing on technique @ 3:15
3 x 100 free @ 1:40 descend 1-3
4 x 50
Rd 1&3 kick...25 easy 25 hard @ 1:00
Rd 2 pull @ :50
2 x 25 underwater dolphin kick or pull outs @ :30
Rest 1 minute
(2250)
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50 Easy
Total 3200
