Thursday 1/21
Warm up:
600/400 swim…200 free/200IM/200 choice
8x50s @ 1:10 kick…25 easy/25 hard, 25 hard/25 easy, 50 build, 50 fast, repeat.
8/4x25s @ :35 swim sprint cycle
Main set:
4 x 150 pull @ 2:30/2:45 focus on good distance per stroke and an early vertical forearm
https://www.youtube.com/watch?v=GZGyARs7VXo
12/8 x 75 @ 1:15/1:30
swim 25 fr build/25 stroke fast/25 fr easy
8 x 25 @ :30 choice any 4 fast and 4 easy, add up the fast ones for a 100 time!
100 cool down
3000/2400
