Tuesday 12/4
300 free
200 IM: drill, swim by 25
4x25 sprint cycle @:30
X4
200 free swim @2:50/3:00
2x100 (50 easy is easy free for Rd. 1 and 3)
1. 50 easy, 50 fast
2. 50 fast, 50 easy
4x50, 2 fast, 1 easy, 1 fast
1 min rest in between each rd
For above
Rd 1: free (100s @1:30, 50s @:50)
Rd. 2: kick (100s @2:00, 50s @1:05)
Rd. 3: choice, no free (100s @1:40, 50s @:50)
Rd. 4: pull (100s @1:30, 50s @:50 - breathe by 5 on all 50s pull)
Cool down
100 easy
