Saturday 5:30am start time 6:30am end need to be out please and thanks!
warm up
400free every 4th 25 is RIMO
200pull with paddles
16x25 sprint cycle 4 of each stroke :30/:35
kick is choice
75 fast/easy/fast 1:30
50 easy/fast 1
25 fast! :30
main set
5x100 25 yard progression 1:25/1:30
12x25 :35 1.fast 2. fast 3. fast 4. easy pick stroke or mix it up
5x75 build @1:10
6x50 just make :40/45
3x100 pull with paddles breathing 3/5/5/7 1:30
cool down
100
