Thursday, April 14, 2016
Warm Up:
500 Choice
400 Pull
300 IM
Kick/Drill/Swim
200 Kick
100 Swim
MS:
20×25 FAST @ 30/45/1 – Easy @ 45/1/1:15
1 FAST/1 Easy
2 FAST/1 Easy
3 FAST/1 Easy
4 FAST/1Easy
5 FAST/1 Easy
Hold Pace for FASTs
300 Swim
50 Kick after every 100
14×50 FAST @ 1/1:15/1:30 – Easy @ 1:10/1:30/1:45
1 FAST/1 Easy
2 FAST/1 Easy
3 FAST/1 Easy
4 FAST/1 Easy
500 Pull @ 15R
250 Smooth, 250 Strong
5×150 @ 2:30/2:45/3
50 Kick/100 Swim
200 Cool Down
Total: 4450