Thursday, November 12, 2015
Warm Up:
400 Swim
Kick every 4th 25
4×150 @ 2:30/2:45/3
50 Streamline Kick
100 Pull
9×100 Swim @ 1:30/1:45/2
1 FAST/1 ez
2 FAST/1ez
3 FAST/1ez
8×100 @ 2:00/2:15/2:30
25 Kick
50 Swim
25 FAST butterfly
7×100 IM @ 1:45/2/2:15
6×100 Pull @ 1:30/1:45/2
3/5 breathing pattern by 25
5×100 @ 1:45/2/2:15
25 FAST!
75 Easy
200 Double Arm Backstroke Cool Down
Total: 4700