Thursday, April 7, 2016
Warm Up:
4×200
100 Swim/50 Drill/50 Kick @ 15R
MS:
400 IM
50 Drill/50 Swim @ 30R
4x 200 Pull/50 Kick @ 15R
3×300 @ 4:30/4:45/5
Last 100 FAST
12×100 w/fins @ 1:35/1:45/2
1 FAST Swim
1 FAST Kick
1 Easy
200 Cool Down
Total: 4400
Thursday, April 7, 2016
Warm Up:
4×200
100 Swim/50 Drill/50 Kick @ 15R
MS:
400 IM
50 Drill/50 Swim @ 30R
4x 200 Pull/50 Kick @ 15R
3×300 @ 4:30/4:45/5
Last 100 FAST
12×100 w/fins @ 1:35/1:45/2
1 FAST Swim
1 FAST Kick
1 Easy
200 Cool Down
Total: 4400