Thursday 11/17 "To give anything less than your best is to sacrifice the gift."S.P.
Warm up:
200 skips
Pre-set:
4x50 descend 1-4 @:50/1:00
4x50 IMO build,drill @1:00
X4
50 fast @:50
100 IM @1:40
50 fast=IMO
100 IM=Fast 25 is IMO per round
Main
4x75. Odds fly back breast evens back breast free
1x400 IM neg split each stroke all swim extra points or drill/swim 6:45/7:00
6x50 @:55
Easy/fast! (fast=1 breath) (zero extra points) :)
Free
Cool down
100 easy
