Tuesday, December 1, 2015
Warm Up:
600 warm up
100 swim/100 kick/100 IM
MS
6×100 Pull @ 1:30/1:45/2
Descend 1-3, 4-6
400 @ 30R
50 free/50 dolphin kick on back
4×100 Pull @ 1:30/1:45/2
All strong
3×200 IM @ 3:30/3:45/4
2×100 Pull @ 1:15/1:30/1:45
All FAST!
300 Easy @ 30R
25 Shark/25 kick/50 swim
8×50 @ 1/1:15/1:30
Descend 1-4/5-8
5×100 Swim @ 1:30/1:45/2
Odds: FR
Evens: Non-FR
200 Non-FR Cool Down
Total: 4200