Thursday, December 10, 2015
Warm Up:
600 Mix
100 Swim
50 Kick
MS:
600 Swim @30R
50 Free/25 Kick
400 Swim @ 30R
50 Back/50 Free
2 x
3×150 pull @ 2:10/2:30/2:45
3×50 swim @ 45/1/1:15
FAST
6×100 @ 1:30
50 kick/50 swim
4 x
50 Easy Swim @ 1:15/1:30/1:45
2 x 100 IM @ 1:30/1:45/2
500 Pull @ 30R
3/5/7 breathing pattern by 50
200 cool down
25 kick/75 swim
Total: 4700