Warm up-
400 stretch it out
3 x 100 @ 1:35 d 1-3
8 x 25 @ :40 sprint cycle
4 free, 4 choice
Kick set
12 x 25s @ :40 kick choice
3 fast 1 easy
Skill set
8x50s @ 1:00
Turns are fast!!
12x25s @ :35 all choice
Odds- breakouts
Evens- finishes
Main:
3 x 100 @ 1:30/1:40 free
rotate the fast 50
4 x 25 @ :35 breakouts
6 x 75 @ 1:10/1:15 IM no free
Rotate fast 25, technique focus
4 x 25 @ :30 finishes choice
3 x 50 @ :50/:55 choice d1-3
4 x 25 @ :30 all fast choice
100 easy (3,050)
