Saturday 11/18/17
Warm-up:
400 swim
200 pull
200 kick
(800)
Breaststroke drill-
https://youtu.be/nIeHiSYp6zs
16x25s @ :40
4-breast kick on back
4-3 second glide (focus on head position)
4-1 pull 2 kicks
4-breaststroke (focus on distance per stroke)
(400)
Main set:
3 x 50s @ :50 Free descend 1-3
3 x 100s @ 1:55 Choice stroke
6 x 25s @ :30 choice goal 100 pace
3 x 100 @ 1:35 Free with fins, 75 fast 25 easy
Rest 1 minute
3 x 50 @ :55 stroke descend 1-3
3 x 100 @ 1:45 IM
3 x 50 @ :50 choice build into fast turn/drill
3 x 100 @ 1:25 Free
(1800)
Cool down: 100 easy
